Olympic weightlifting

Muscle Snatch

The muscle snatch is an intermediate olympic weightlifting exercise for your hamstrings, using barbell.

Main muscles
Hamstrings
Also works
Glutes, Lower back, Quads, Shoulders, Triceps
Equipment
Barbell
Level
Intermediate
Muscle Snatch, starting position
Start
Muscle Snatch, end position
Finish

How to do it

  1. Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  2. Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
  3. Continue raising the bar to the overhead position, without rebending the knees.

Alternatives to the muscle snatch

Barbell hip thrust Barbell, Flat bench Romanian deadlift Barbell Deadlift Barbell Good Morning Barbell Stiff-Legged Barbell Deadlift Barbell Sumo Deadlift Barbell