Muscle Snatch

Technique

How to perform Muscle Snatch

1. Stand with the bar held at mid-thigh using a wide overhand snatch grip and the feet under the hips.
2. Bend the knees and hips slightly while keeping the bar close, the spine controlled and pressure balanced through the feet.
3. Drive through the legs and extend the hips, knees and ankles to accelerate the bar upward close to the body.
4. Continue raising the elbows up and out, then turn the arms under the bar without first dropping the elbows into a separate press position.
5. Extend the arms into a stable overhead lockout while keeping the legs straight; do not rebend the knees or squat under the bar.
6. Lower with a controlled reset to the hang before the next repetition.

Programming relevance

Muscles involved

Primary targets: Trapezius, Anterior Deltoid, Medial Deltoid.