Snatch
Targeted Muscle Groups
Primary Muscles:
- Hamstrings:
- Quadriceps:
- Glutes:
- Shoulders:
Secondary Muscles:
- Back (Latissimus Dorsi and Trapezius):
- Core Muscles:
- Forearms and Grip:
Equipment Needed
- Barbell:
- Weight Plates:
- Collars:
- Weightlifting Shoes (Optional):
- Chalk (Optional):
How to Do the Snatch: Step-by-Step Guide
1. Warm-Up:
2. Setup:
3. Initial Pull:
4. First Pull and Transition:
5. Second Pull and High Pull:
6. Catch and Squat:
7. Stand Up:
8. Finish:
Recommended Reps and Sets
- Beginner:
- Intermediate:
- Advanced:
Pro Tips for Success
- Perfect Your Form:
- Engage Your Core:
- Use Your Legs:
- Maintain a Close Bar Path:
- Practice Mobility:
Common Mistakes to Avoid
- Rounding the Back:
- Pulling with the Arms:
- Catching Too High:
- Dropping the Barbell Too Quickly:
- Neglecting Core Engagement: