Snatch
The Snatch primarily works the Anterior Deltoid, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Gluteus Maximus, Rectus Femoris, Triceps (Long Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
Explosively pull a barbell from the ground directly to overhead in one motion.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Gluteus Maximus, Rectus Femoris, Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Pull body or weight upward until upper arms are at sides. Lower under control to starting position. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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