Snatch: How-to, Tips & More
The Snatch is a advanced compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is strength.
Besides the glutes, it also works your quads, hamstrings, shoulders and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Hamstrings
Secondary
Shoulders
Secondary
Traps
Secondary
How to do the Snatch
- Grip the bar wide and set up with it over your midfoot.
- Pull the bar from the floor, keeping it close.
- Extend explosively and pull yourself under the bar.
- Catch it overhead in a full squat, then stand up.
Snatch tips
- This needs good overhead mobility. Build it with the power snatch first.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Snatch alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Snatch work?
The Snatch mainly works your glutes, with help from your quads, hamstrings, shoulders and traps.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Snatch good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Snatch?
You need barbell.
Add Snatch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon