Muscle Snatch

Hamstrings

Muscle Snatch

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A barbell lift that takes the bar from the floor to overhead in one smooth pull with no re-bending of the legs, emphasizing the pull and arm lockout.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesGlutes Lower Back Quadriceps Shoulders Triceps

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 30–51 kcal (±25 %)

Muscle mass worked29 %

Effort during a set13.0 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet hip width apart and the barbell over your mid-foot.
2Hinge down and take a wide overhand grip on the bar.
3Set a flat back with your chest up and shoulders slightly over the bar.

How to perform

1Extend your hips and knees to pull the bar off the floor.
2As the bar passes your thighs, finish the pull by extending fully and shrugging.
3Pull your elbows high and out, then punch the bar overhead without dipping under it.
4Lock out your arms overhead with the bar over your shoulders.
5Lower the bar under control to your hips and then the floor.