Exercise guide
Snatch
The Snatch moves a barbell from the floor to a locked-out overhead position in one continuous lift. The quadriceps, glutes, hamstrings, back, traps, shoulders, and triceps coordinate the pull and catch.
Training context
What the Snatch Develops
The snatch develops speed, coordination, mobility, and whole-body power. Its value depends on connecting the pull, turnover, and receiving position rather than simply moving a heavy bar overhead.
Learn the movement with qualified coaching, light technique loads, and bumper plates. Overhead squats, snatch pulls, and hang variations can be practiced separately before the full lift.
Technique overview
Keep the bar close and move beneath it
Begin with a wide grip, balanced foot pressure, and shoulders slightly ahead of the bar. Push through the floor, keep the bar close past the knees, and extend forcefully through the hips and legs. Pull beneath the rising bar, receive it overhead with stable arms and feet, then stand under control.
Treat this as an overview and use a range, pace, and setup you can control.