The snatch lifts the barbell from the floor to overhead in a single motion, using a wide grip and fast hip extension. It is the most technical Olympic lift and trains explosive power, speed and overhead mobility.
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5
Sets
5
Reps
Barbell
Equipment
13.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Full body
📋 How To Perform Snatch
1
Start with the bar on the floor, wide grip, hips low.
2
Pull the bar explosively from the floor to overhead in one continuous motion.
3
As the bar rises, pull yourself under it, catching it overhead in a squat position.
4
Stand up fully with the bar locked out overhead.
5
This is a highly technical lift — learn with a coach and very light weight first.
💡 Benefits of Snatch
Builds speed, coordination, overhead stability and total-body strength all at once. It improves athletic power and shoulder mobility under load, and the overhead squat position it demands exposes and fixes weaknesses in the hips and shoulders.
📈 Sets, Reps & Programming
Practise technique with an empty barbell or PVC pipe, 3 to 5 sets of 2 to 3 reps. Increase the weight only when the movement is smooth and consistent.
⚠️ Common Mistakes to Avoid
Pulling with the arms instead of extending the hips
Swinging the bar away from the body
Failing to lock out the arms overhead
✅ Pro Tips
Keep the bar close and finish with a powerful hip extension
Drop under the bar and stabilise in a deep overhead squat
🛡️ Safety Notes
Very technical. Learn with a coach, and avoid heavy attempts without good shoulder and hip mobility.
🔁 Progressions & Regressions
Make it harderheavier weights or full squat snatches.
Make it easierpower snatch or overhead squat practice.
