Full body / Advanced / Compound (multi-joint)

One-Arm Barbell Snatch

An explosive single-arm snatch from the hang, driving the bar overhead with triple extension of the hips, knees and ankles.

At a glance

Primary

Glutes, Quads, Side delts

Secondary

Hamstrings, Upper traps, Lower back (erectors), Calves, Forearms & grip

Equipment

Barbell

Movement pattern

Hip hinge, Overhead push, Jump / plyometric

Level

Advanced

Type

Full body, Compound (multi-joint), One side at a time, Explosive

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

How to do it

1. Stand with feet shoulder-width apart and grasp the middle of a barbell with one hand, overhand.
2. Hinge to hold the bar just above the knees.
3. Explosively extend hips, knees and ankles and pull the bar up close to the body.
4. Punch the bar overhead to a locked arm, then lower it under control and switch hands.

Tips

• Keep the bar close to the body.
• Use a light load; balancing the bar is hard.

Common mistakes

• ✗ Receiving the bar with soft elbows in a deep squat.

  Why it hurts: The shoulder and elbow are overloaded in an extreme position.

  ✓ Instead: Lock the elbows as you pull under, and learn with a coach and an empty bar.

• ✗ Trying to save missed lifts.

  Why it hurts: Fighting a bar that is falling behind can dislocate the shoulder or elbow.

  ✓ Instead: Learn to bail: push the bar away and step out from under it.

Open in the appGet started