Barbell Muscle Snatch

A snatch without a squat catch: it teaches the high pull and strengthens the shoulders and traps.

• Compound
• Barbell
• Intermediate

How to do it

• Wide grip, one continuous explosive pull
• Take the bar overhead without dropping under it
• Lock out overhead

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Continuous pull from the floor to overhead without catching in a squat

Common mistakes

• Bending your arms too early
• Losing the bar behind or in front of you

Muscles worked

Primary

• Shoulders
• Traps

Secondary

• Glutes
• Quads
• Core / abs

Alternatives

• Power Snatch
• Upright Row