How to do a Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Snatch
Target muscles worked
Instructions for Proper Form
A technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- Brace your core before hinging your hips backward and flexing your knees to extend your arms to grab ahold the barbell with a double overhand wide grip.
- Extend your legs to raise the barbell and once it passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up vertically overhead keeping your elbows high.
- Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and dropping into a squat underneath the bar.
- Stand upright before lowering the barbell to the starting position.
Weight & 1 Rep Max Calculator
Average Snatch standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps45lbs55lbs
- advanced8reps55lbs70lbs
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Alternatives & Variations to Snatch
1. Back Squat
99.3 mSCORESWAPPED 21 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
2. Power Snatch
64.4 mSCORESWAPPED 12 TIMESThe Power Snatch is an explosive and technical Olympic lift that works the entire body, emphasizing power, speed, and coordination. Starting from the floor, the lift involves rapidly pulling the barbell overhead in one smooth motion, catching it in a partial squat before standing fully. This movement targets the posterior chain (hamstrings, glutes, and lower back), shoulders, and traps, while significantly engaging the core for stability. It's highly effective for developing athletic performance, enhancing explosive strength, and improving neuromuscular coordination. Suitable for experienced lifters, the Power Snatch requires precision in technique for maximum effectiveness and injury prevention.
- Intermediate
- Hamstrings
- Barbells
3. Hang Clean
73.3 mSCORESWAPPED 12 TIMESFocuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.
4. Burpee
84.7 mSCORESWAPPED 11 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads
5. Front Squat
93.4 mSCORESWAPPED 10 TIMESFront Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.
6. Clean and Press
65.9 mSCORESWAPPED 9 TIMESA dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.
7. Clean and Jerk
74.7 mSCORESWAPPED 7 TIMESA dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.
8. Hang Snatch
76.5 mSCORESWAPPED 7 TIMESTargets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.
- Intermediate
- Hamstrings
- Barbells
9. Hang Power Snatch
63.9 mSCORESWAPPED 7 TIMESThe Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.
- Intermediate
- Hamstrings
- Barbells
10. Push Jerk
47 mSCORESWAPPED 6 TIMESImproves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.