Full Snatch

The most technical Olympic lift: from the floor to overhead caught in a deep squat. Only with proper progression and solid technique.

• Compound
• Barbell
• Advanced

How to do it

• Wide grip, explosive triple extension
• Catch the bar locked out in a deep squat
• Stand up with the bar stable overhead

Sets, reps and tempo

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

Tempo: Explosive pull and a deep catch overhead; demands technique

Common mistakes

• Attempting heavy loads without the technique
• Catching it with a rounded back

Muscles worked

Primary

• Shoulders
• Glutes

Secondary

• Traps
• Quads
• Erectors / lower back
• Core / abs

Alternatives

• Power Snatch
• Overhead Squat