Barbell one arm snatch

How to do it

1. 1Stand with your feet shoulder‑width apart, toes slightly turned out.
2. 2Grip the bar with a pronated grip, hands a little wider than shoulder width.
3. 3Bend the knees and drop the hips into a squat position, keeping the back straight and chest up.
4. 4Explosively extend the hips, knees, and ankles, driving the bar upward.
5. 5When the bar reaches chest height, pull it upward with the arm, keeping it close to the body.
6. 6Rotate the elbow under the bar and fully extend the arm overhead, locking the elbow.
7. 7Lower the bar back to the starting position in a controlled manner.
8. 8Repeat the desired number of repetitions, then switch arms.

More shoulders exercises

• Dumbbell lying one arm deltoid rearDumbbells
• Dumbbell lying on floor rear delt raiseDumbbells
• Dumbbell raiseDumbbells
• Smith shoulder pressSmith machine
• Cable supine reverse flyCable
• Dumbbell standing alternate raiseDumbbells
• Barbell rear delt raiseBarbell
• Barbell standing wide military pressBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.