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Advanced
- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius Biceps
- Equipment
- Barbell
Barbell Snatch
4 steps Updated 29/08/2026
Barbell Snatch is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Barbell.
Step by step
How to perform it
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with a wide overhand grip (palms facing down), hands placed wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
- Explosively extend your hips, knees, and ankles while pulling the barbell upward in one smooth motion. Keeping the barbell close to your body as you lift.
- As the barbell reaches chest height, quickly drop into a squat position and catch the barbell overhead with your arms fully extended.
- Stand up by extending your hips and knees, keeping the barbell overhead. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Barbell Snatch
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