# Snatch

URL: https://heatsy.app/ex/barbell-snatch

Also known as: Barbell Snatch, Squat Snatch, Full Snatch, BB Snatch, Barbell Squat Snatch, Olympic Snatch, Barbell Snatches

Body region: Shoulders, Legs, Glutes, Back

## Muscles

- Main: Deltoid, Trapezius, Gluteus Maximus, Vastus Lateralis, Vastus Medialis
- Helps: Erector Spinae, Rectus Femoris, Biceps Femoris, Semitendinosus, Gastrocnemius
- Holds: Infraspinatus, Serratus Anterior, Rectus Abdominis, Transversus Abdominis, Triceps

## Equipment

- Barbell

## Technique

1. Take a wide grip so the bar sits in your hip crease when you stand, feet hip-width apart, bar over mid-foot.
2. Lift the bar off the floor with a flat back, keeping it close to your shins.
3. As it passes your knees, extend your hips, knees and ankles explosively.
4. Pull yourself under the bar and catch it overhead with locked arms in a deep squat.
5. Stand up with the bar overhead, then lower it under control.

### Cues

- Keep the bar close; it should brush your thighs.
- Punch the arms up hard as you drop under the bar.
- Keep the bar over your mid-foot in the catch.

### Common mistakes

- Swinging the bar away from the body with the arms.
- Catching with soft, bending elbows.
- Loading up before you can hold a deep overhead squat with an empty bar.
- Trying to save a missed lift. Push the bar forward and step back to let it drop.

## Variations

- [One-Arm Barbell Snatch](https://heatsy.app/ex/one-arm-barbell-snatch)

## Alternatives

- [Clean and Press](https://heatsy.app/ex/barbell-clean-press)
- [Barbell Thruster](https://heatsy.app/ex/barbell-thruster)