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Exercises › Hamstrings › Muscle Snatch

Muscle Snatch

Muscle Snatch is an intermediate compound barbell olympic weightlifting that mainly works your hamstrings, with help from your glutes, lower back, quads, shoulders and triceps.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Muscle Snatch: starting position
Starting position
Muscle Snatch: end position
End position

How to do the muscle snatch

  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.

Muscles worked

Primary: HamstringsSecondary: GlutesSecondary: Lower backSecondary: QuadsSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Muscle Snatch alternatives

Exercises that train the same main muscle.

CleanBarbell · IntermediateClean DeadliftBarbell · BeginnerSnatch DeadliftBarbell · IntermediatePower Clean from BlocksBarbell · IntermediateRomanian Deadlift from DeficitBarbell · IntermediateWide Stance Stiff LegsBarbell · Intermediate

FAQ

What muscles does the muscle snatch work?

It mainly works your hamstrings; your glutes, lower back, quads, shoulders and triceps assist.

How many sets and reps of muscle snatch should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the muscle snatch good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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