Hominin · exercise
Muscle Snatch
Muscle Snatch is a intermediate olympic weightlifting exercise using barbell. It works the hamstrings, with help from the glutes, lower back, quadriceps, shoulders and triceps.
intermediatebarbellpull movementcompoundolympic weightlifting
- Main muscles
- hamstrings
- Also works
- glutes, lower back, quadriceps, shoulders, triceps
How to do it
- Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
- Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
- Continue raising the bar to the overhead position, without rebending the knees.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean Deadlift · barbell, beginner
- Clean · barbell, intermediate
- Power Clean from Blocks · barbell, intermediate
- Romanian Deadlift from Deficit · barbell, intermediate
- Snatch Deadlift · barbell, intermediate
- Wide Stance Stiff Legs · barbell, intermediate
- Hang Snatch · barbell, expert
- Hang Snatch - Below Knees · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).