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 snatch

Advanced10 repsNo jumping

Muscles worked

Lower backGlutesFront shoulders

You need

Barbell

How to do it

  1. Stand with feet shoulder-width apart, barbell over midfoot. Grip the bar wide with an overhand grip, chest up, and back straight.
  2. Lift the bar by driving through your legs, keeping it close to your body. Extend your hips and knees while maintaining a straight back.
  3. Explosively extend your hips, knees, and ankles while shrugging your shoulders. Pull yourself under the bar as it moves upward.
  4. Drop into a deep squat while locking the bar overhead. Stabilize, then stand up fully to complete the lift.