Snatch
10 reps
Pull the bar from the floor and punch it overhead in one explosive move.
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QUADS
Snatch
The snatch is the most technical Olympic lift, taking a barbell from the ground to locked out overhead in a single continuous pull. It develops whole-body power, speed, and coordination like almost nothing else. Reserve it for experienced lifters who have the mobility and technique to catch heavy loads overhead.
How to do it
- 1
Stand with feet about shoulder-width apart, toes turned out slightly, bar over your shins.
- 2
Brace hard, hinge your hips back, bend your knees, and take a wide double-overhand grip.
- 3
Drive through the legs to lift the bar, and as it clears mid-thigh, violently extend hips, knees, and ankles to launch it upward with high elbows.
- 4
Whip your elbows around and under the bar, palms facing the ceiling, dropping into a squat as you receive it overhead.
- 5
Stand tall to finish, then return the bar to the floor.