My coursesSpanishAdd a new courseJust a Task0 day streakDo a lesson today to start a new streak!SMTWTFSStreak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View moreGemsYou have 500 gemsGo to shopHeartsYou have full heartsKeep on learningUnlimited heartsGet SuperRefill hearts350
Back

Exercise preview

Barbell power snatch

Intermediate10 repsNo jumping

Muscles worked

Lower backGlutesFront shoulders

You need

Barbell

How to do it

  1. Stand with feet hip-width apart, barbell over midfoot. Grip the bar wide (outside shoulders), hook grip recommended.
  2. Keep chest up, back straight, and drive through heels to lift the bar off the ground, keeping it close to your body.
  3. As the bar reaches mid-thigh, explode upwards by extending hips, knees, and ankles, shrugging shoulders and pulling the bar high.
  4. Drop under the bar slightly, catching it overhead with arms locked out. Stand up fully to complete the lift.