Muscle Snatch
10 reps
Pull the bar from the floor to overhead in one motion, no dip under.
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HAMSTRINGS
Muscle Snatch
The muscle snatch is a deliberately slower, less explosive cousin of the full snatch, taking the bar overhead without dropping under it. Removing the fast catch makes it a great teaching tool and a way to build the pulling strength a snatch requires. It stands on its own even if you never train Olympic lifts.
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly out, and a loaded barbell over your shins.
- 2
Hinge at the hips and bend your knees to grip the bar with a wide overhand grip.
- 3
Keeping a neutral spine, press through your heels and pull the bar up close to your body by extending hips and knees.
- 4
Once the bar clears mid-thigh, explosively extend your hips, knees, and ankles to pull it overhead.
- 5
Lock the bar out overhead by snapping your elbows under, palms up, with your legs staying extended.
- 6
Lower the bar back to the floor to reset.