Strength Training · Olympic Weightlifting · Functional Fitness
Snatch
The snatch moves a barbell from the floor to overhead in one continuous lift, usually caught in a deep squat. It trains explosive leg and hip drive, coordination, and overhead stability.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Take a wide overhand grip with your feet hip-width apart beneath the bar and the bar over your midfoot.
- Lower your hips into the starting position, with your chest raised, back flat, and shoulders slightly ahead of the bar.
- Lift the bar past your knees by pushing against the floor, with your hips and shoulders rising together.
- Extend your hips and knees explosively as the bar reaches your upper thighs.
- Pull yourself beneath the rising bar with your feet moving into your squat stance.
- Receive the bar in a deep squat with your elbows locked and the bar balanced over your midfoot.
- Stand fully upright with the bar stable overhead.
- Lower or release the bar to the platform in front of you.
Form cues
- Brace before the bar leaves the floor.
- Keep pressure through your whole foot.
- Drive your knees along your toes.
Common mistakes
- Bending your arms too earlyKeep your arms long until your leg and hip drive is complete.
- Swinging the bar forwardLet the bar brush your upper thighs rather than knocking it away with your hips.
- Passive shoulders in the catchPush upward against the bar throughout the catch and recovery.
Safety
A missed overhead catch can drop the bar onto you or cause a fall. Excessive load, fatigue, or forcing the receiving position can strain your shoulders, wrists, knees, or lower back.
- Get hands-on instruction in the lift and safe missed-lift releases before adding substantial weight.
- Use secured collars and bumper plates on a platform designed for dropping weights.
- Keep the landing area clear of people and objects; never try to catch a falling bar.
- End the set when speed, balance, or catch control deteriorates.
If you cannot reach a comfortable overhead squat or have shoulder, wrist, back, or knee symptoms, use a lighter partial-lift drill and seek physiotherapist advice.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Change Plate (optional)
- Knee Sleeves (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 3 min
Use a load you can lift crisply, resetting your position before every repetition rather than rushing through the set.