Full body / Intermediate / Compound (multi-joint)

Muscle Snatch

A barbell explosive exercise for the hamstrings, with the glutes, lower back and quads assisting.

At a glance

Primary

Hamstrings

Secondary

Glutes, Lower back (erectors), Quads, Rear delts, Triceps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
2. Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
3. Continue raising the bar to the overhead position, without rebending the knees.

Common mistakes

• ✗ Catching with bent elbows or the bar behind the head.

  Why it hurts: The shoulders are loaded in an unstable, extreme position; this is a common way to hurt the shoulder or elbow.

  ✓ Instead: Punch up into locked elbows with the bar over the back of the neck. Learn it with a PVC pipe or empty bar and a coach.

• ✗ Bar swinging away from the body.

  Why it hurts: The lower back and shoulders have to fight the bar back into position.

  ✓ Instead: Keep the bar close, brushing the thighs, and drive up with the legs before pulling under.

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