Muscle Snatch

Also called muscle snatch and snatch muscle.

Works

Hamstrings, plus glutes, lower back, quads, shoulders and triceps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.
2. Continue raising the bar to the overhead position, without rebending the knees.

Cues

• Wide grip, bar close.
• Finish the leg drive, then pull high.
• Turn over with the elbows high.
• Lock out without rebending the knees.

Common mistakes

• Rebending the knees to catch.
• Bar swinging away from the body.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and sore wrists. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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