One-Arm Barbell Snatch

Body region

• Shoulders
• Legs
• Glutes
• Back

Equipment

• Barbell

Technique

1. Stand over the middle of the bar and grip it at its centre with one hand, other arm out for balance.
2. Set a flat back with the hips above the knees.
3. Lift the bar close to the legs, then drive the hips and knees open explosively.
4. Pull the elbow high and punch the bar overhead, dropping into a partial squat to catch it on a locked arm.
5. Stand up, then lower the bar to the shoulder and down to the floor under control.

Cues

• Start with an empty or very light bar; it tilts easily if your grip is off centre.
• Keep the bar close to the body and level.
• Clear space around you and let the bar go if it tips.

Common mistakes

• Gripping off centre so the bar see-saws.
• Pulling with the arm instead of the hips.
• Catching with a bent elbow.

Alternatives

• Clean and Press
• Barbell Thruster