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Barbell Snatch to a Full Overhead Squat Catch

AdvancedStrengthTier T4

Set up over a barbell on a wide grip with your knees bent and back flat. Pull the bar close past your legs, extend your hips, knees and ankles explosively, then drop under the bar to catch it locked out overhead in a deep squat.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

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, chair

Gym

  • barbell + chair (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 at shoulder width, the bar over the toe-to-foot junction, and grip it palms-down wider than the shoulders.
  • Bend the knees, flatten the back and drop the hips as if sitting onto a chair.
  1. She is set over the bar: feet at shoulder width, hands gripping the bar on a wide palms-down grip, knees bent, back flat and hips dropped, shoulders just ahead of the bar.

    Step 1 of 5

    Set over the bar at shoulder-width feet, gripping it palms-down wide, knees bent, back flat and hips dropped low.

  2. She has pushed through the floor and the bar has left the ground close to her shins, passing the knees, her back angle holding and her arms long.

    Step 2 of 5

    Push the floor away and pull the bar off the floor, keeping it close to the legs as it passes the knees.

  3. She is at violent full extension - on the balls of her feet, hips knees and ankles extended, shoulders shrugged, elbows lifting out and high as the bar climbs close in front of her chest.

    Step 3 of 5

    Extend hips, knees and ankles explosively, shrugging the shoulders back and lifting the elbows out high above the bar.

  4. She has dropped into the deep squat with the bar locked out overhead on the wide grip, arms extended and trunk braced, recovering to stand with feet in line.

    Step 4 of 5

    Drop under the bar quickly, locking the arms and catching it overhead in a deep squat, then rise to stand.

  5. She is set over the bar: feet at shoulder width, hands gripping the bar on a wide palms-down grip, knees bent, back flat and hips dropped, shoulders just ahead of the bar.

    Step 5 of 5

    Set over the bar at shoulder-width feet, gripping it palms-down wide, knees bent, back flat and hips dropped low.

Safety Information

Push the floor, keep the bar close, extend explosively, shrug with elbows high, drop under into the squat with locked arms, then rise. 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 bar path and the aggressive drop-under. 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.