This exercise involves lifting a barbell from the ground to a standing position, using a snatch grip. It primarily targets the muscles in the legs, back, and shoulders, and is often used as a warm-up or accessory exercise for Olympic weightlifting.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Increases overall strength and power
- Targets multiple muscle groups including the hamstrings, glutes, back, and shoulders
- Improves explosiveness and speed
- Enhances grip strength
- Can improve athletic performance in sports such as weightlifting, football, and basketball
- Can help with injury prevention by strengthening the muscles and joints
How to perform
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Place the barbell on the ground in front of you.
- Bend down and grip the barbell with your hands shoulder-width apart and your palms facing down.
- Engage your core and lift the barbell off the ground by extending your hips and knees.
- As the barbell reaches your knees, explosively extend your hips and knees to lift the barbell up to your shoulders.
- Lower the barbell back down to the ground by reversing the movement.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Forearms
Primary
Traps
Primary
Back
Primary
Shoulder
Secondary
Abs
Secondary