Skill level
Advanced
Type
Power
Equipment
Barbell
Body Parts
Total Body

Popularized by CrossFit, the classic Olympic snatch is one of the most technically difficult and physically demanding exercises anyone can do with a barbell. It demands total-body strength, high levels of coordination, and flexibility in ankles, knees, hips, and shoulders.

Before you attempt a snatch by yourself, make sure you learn proper form from a qualified coach with specific training in this exercise.

Step-by-step instructions

1. Stand with your feet at hip width and your shins against the bar. Grasp the bar at double-shoulder width. Keeping your lower back flat, drive your heels into the floor to begin lifting the bar.
2. When it’s above your knees, explosively extend your hips and shrug your shoulders. Let the momentum carry the weight overhead as you sink your hips below your knees.
3. Catch the barbell above and slightly behind your head, sinking into your heels as you do so. Perform an overhead squat: Bracing your core, fire your quads and glutes as you stand up with the weight overhead.