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Exercise Library / Snatch

Snatch

The snatch lifts a weight from the floor to overhead in one fast, continuous movement.

Full Body / Functional

What this exercise does

The snatch lifts a weight from the floor to overhead in one fast, continuous movement. It builds explosive power and coordination throughout the body. It is the most technical lift in this library and is best learned with a coach.

At a glance

Muscles worked
Full Body
Experience
Advanced
Equipment
Barbell, Dumbbells

How to do it

  1. Stand with your feet hip-width apart over a dumbbell or kettlebell. Bend at the hips and knees and grip it with a flat back.
  2. Drive through your legs and extend your hips so the weight accelerates up past your hips.
  3. As it rises, pull your elbow high, then rotate your hand under it.
  4. Punch the weight overhead and lock your arm out as you catch it.
  5. Stand tall, lower with control, and reset. Do 3 to 5 reps per arm.

Common mistakes

  • Pulling with the arm too early.
  • Rounding the back at the start.
  • Catching the weight with a bent, wobbly arm.

Make it easier or harder

Make it easier

Practise a light one-arm dumbbell swing, then add the overhead catch.

Make it harder

Add weight in small steps.

Keep it safe

A technical lift that loads the shoulder overhead at speed. Learn it with a qualified coach and a light weight, and clear plenty of room around you.

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