Muscle Snatch

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

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back, quads, shoulders, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight One-Arm Open Palm Kettlebell Clean Kettlebell Open Palm Kettlebell Clean Kettlebell Vertical Swing Dumbbell Band Good Morning Resistance Bands

Easier than the Muscle Snatch

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Vertical Swing beginner · Dumbbell Band Good Morning beginner · Resistance Bands

Harder than the Muscle Snatch

Reverse Band Sumo Deadlift expert · Barbell Open Palm Kettlebell Clean expert · Kettlebell Hang Snatch - Below Knees expert · Barbell

Common questions

What muscles does the Muscle Snatch work?

The Muscle Snatch primarily works the hamstrings, with the glutes, lower back, quads, shoulders, and triceps as secondary movers. Power Snatch, Split Snatch, and Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Muscle Snatch?

A Barbell. Without a barbell, Dumbbell Clean, Natural Glute Ham Raise, and One-Arm Open Palm Kettlebell Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Muscle Snatch suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Vertical Swing, and Band Good Morning and work up.

Where should the Muscle Snatch go in a workout?

Early — the Muscle Snatch is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Power Snatch Barbell Split Snatch Barbell Clean Barbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Clean Deadlift Barbell