Shoulders
Snatch OL
A high-velocity Olympic lift that develops explosive power, overhead stability, and total-body coordination.
How to perform.
Follow the sequence — setup is half the lift.
Position your feet hip-width apart and grip the barbell with a wide, overhand hook grip so the bar rests in your hip crease when standing.
Lower your hips into a squat with your chest up and shoulders slightly over the bar to establish the starting pulling position.
Initiate the movement by driving through your legs, keeping the bar close to your shins and maintaining a constant back angle.
Accelerate the bar rapidly as it passes your mid-thigh by extending your hips, knees, and ankles in an explosive vertical jump motion.
Shrug your shoulders and pull your body Under the bar as it reaches maximum height, catching it overhead with locked arms in a deep squat.
Stabilize the weight overhead while at the bottom of the squat before standing up to full extension with the bar still locked out.
Lower the barbell safely to the floor in a controlled manner or drop it onto lifting platforms if using bumper plates.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the bar outward in a wide arc instead of keeping it close to the body.
- Bending the arms too early during the initial pull phase which kills power transfer.
- Failing to fully extend the hips before attempting to drop under the bar.
- Soft elbows during the catch phase leading to instability and potential injury.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.