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Barbell Muscle Snatch

AdvancedStrengthTier T4

Hold a loaded barbell at mid thigh on a wide grip. Drive through your heels and extend your hips, knees and ankles to speed the bar upward close to your body. Carry it overhead without bending your knees again.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with feet directly under the hips and grip the loaded barbell wide at mid thigh.
  • Set the chest up, head forward and shoulders just ahead of the bar.
  1. He stands holding the barbell at mid thigh on a wide grip, chest up and head forward, shoulders just in front of the bar.

    Step 1 of 5

    Stand with feet under the hips and hold the loaded barbell at mid thigh on a wide grip, chest up and head forward.

  2. He has driven through his heels and the bar is rising along his thighs, his hips starting to open while the bar stays close to his body.

    Step 2 of 5

    Begin the pull by driving through the front of the heels, raising the bar upward close to the body.

  3. He is at full extension - hips, knees and ankles extended, the bar accelerating upward close to his body at chest height.

    Step 3 of 5

    Extend through the hips, knees and ankles to drive the bar up as quickly as possible, keeping it close to the body.

  4. He stands tall on straight legs with the barbell locked out overhead on the wide grip, arms extended, the bar held over his head.

    Step 4 of 5

    Continue raising the bar to the overhead position without rebending the knees.

  5. He stands holding the barbell at mid thigh on a wide grip, chest up and head forward, shoulders just in front of the bar.

    Step 5 of 5

    Stand with feet under the hips and hold the loaded barbell at mid thigh on a wide grip, chest up and head forward.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the wide grip, the close-to-body bar path and the straight-leg overhead finish. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.