Muscle Snatch
Muscle Snatch is a olympic weightlifting assistance - snatch without rebending the knees exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gluteus maximus, Erector spinae, Quadriceps, Deltoid, Triceps brachii
- Exercise type
- Olympic weightlifting assistance - snatch without rebending the knees
Exercise technique
- Grip
Hold the bar at mid-thigh with a wide snatch grip.
- Setup
Bend your knees slightly, open your chest and position your shoulders in front of the bar.
- Drive
Push into the floor and extend your hips and knees powerfully.
- Close pull
Raise the bar close to your torso while directing your elbows out and up.
- Turnover
Rotate your elbows under the bar and upward to move into the overhead position.
- Lockout
Straighten your arms and stabilize the bar overhead without rebending your knees.
- Return
Lower the bar to your thighs under control and reset each repetition.
Key technique points
- Do not rebend your knees after extending.
- Keep your feet in their starting positions.
- Keep the bar close to your torso.
- Make the elbow turnover continuous.
- Choose a light load for technique.
- Keep your ribs over your pelvis at the top.
Common mistakes
Squatting under the bar
Do not turn the muscle snatch into a power or full snatch.
Spreading the feet
Do not jump your feet outward to receive the bar.
Bar moving away from the body
Do not swing the bar forward and then pull it back overhead.
Excessive load
Do not let the turnover stall and become a difficult press.
Arching the lower back
Do not throw your torso backward to reach overhead.
Incomplete elbow extension
Do not hold the finishing position with bent arms.
Frequently asked questions
Muscle Snatch: why is “Squatting under the bar” a mistake?
Do not turn the muscle snatch into a power or full snatch.
Muscle Snatch: why is “Spreading the feet” a mistake?
Do not jump your feet outward to receive the bar.
Muscle Snatch: why is “Bar moving away from the body” a mistake?
Do not swing the bar forward and then pull it back overhead.
Muscle Snatch: why is “Excessive load” a mistake?
Do not let the turnover stall and become a difficult press.
Muscle Snatch: why is “Arching the lower back” a mistake?
Do not throw your torso backward to reach overhead.
Muscle Snatch: why is “Incomplete elbow extension” a mistake?
Do not hold the finishing position with bent arms.
What should I focus on when doing Muscle Snatch?
Do not rebend your knees after extending. Keep your feet in their starting positions. Keep the bar close to your torso. Make the elbow turnover continuous. Choose a light load for technique. Keep your ribs over your pelvis at the top.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.