How to Do Barbell Snatch

Barbell Snatch is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Snatch

  1. 01Set the feet hip-width apart and grip the barbell with a wide hook grip, keeping the hips lower than the shoulders.
  2. 02Drive through the legs to pull the bar vertically, keeping the elbows high and pointed outward.
  3. 03Extend the hips, knees, and ankles aggressively while shrugging the bar upward.
  4. 04Drop rapidly into a deep overhead squat to catch the bar with locked elbows.
  5. 05Drive through the mid-foot to stand upright with the barbell secured overhead.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Snatch

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the barbell against the shins during the setup to prevent the weight from drifting forward during the first pull.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Snatch questions

What muscles does Barbell Snatch work?

Barbell Snatch is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Snatch correctly?

Set the feet hip-width apart and grip the barbell with a wide hook grip, keeping the hips lower than the shoulders. Drive through the legs to pull the bar vertically, keeping the elbows high and pointed outward. Extend the hips, knees, and ankles aggressively while shrugging the bar upward. Drop rapidly into a deep overhead squat to catch the bar with locked elbows. Drive through the mid-foot to stand upright with the barbell secured overhead.

What is the A90 coach tip for Barbell Snatch?

Keep the barbell against the shins during the setup to prevent the weight from drifting forward during the first pull.

Is Barbell Snatch suitable for beginners?

Barbell Snatch is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Snatch?

Barbell Snatch uses barbell.

A90 Intelligence

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