What Is a Barbell Snatch?

The barbell snatch can be used as a strength-training exercise, but it’s best known as a competitive lift. Lifters perform the snatch in a variety of competitions, including the Olympics. Unlike the clean and jerk -- another Olympic lift -- you must lift the weight in one continuous, flowing motion to perform a legal snatch in competition.

  1. Form

    • To perform a barbell snatch, spread your feet hip-width apart or a bit wider and position your toes beneath the bar. Squat, with your back and thighs roughly parallel with the floor, then extend your arms and grasp the bar just inside the weight plates with your palms facing backward. Begin lifting the bar by straightening your legs, then raising your shoulders to pull the bar upward. When the bar reaches about waist height, simultaneously jump and pull the bar upward over your head. Bend your knees and squat as your feet return to the floor and extend your arms fully. Straighten your legs again while holding the weight above your head with your arms straight. Perform the lift in one continuous movement.

    Muscles Worked

    • The barbell snatch is a total-body exercise. The activity primarily works the quadriceps muscles on the front of each thigh, but also hits the biceps and triceps in your upper arms, the hamstrings in the back of each thigh, the gluteus muscles around your hips, the trapezius muscles in your mid and upper back, plus the shoulder and lower back. Additionally, you’ll engage every major joint in your body, including your ankles, knees, hips, shoulders and elbows.

    Olympic Competition

    • Olympic lifters are divided into weight classes -- eight for men and seven for women -- and receive three attempts at each snatch. A panel of three referees observes the lift, and at least two must agree that the lifter has used proper form before the attempt is declared valid. Each lifter’s best snatch is added to his best clean and jerk result to produce a final score. The lifter who raises the most weight wins the competition.

    Considerations

    • Lifting with proper form is not only important in competition, it’s vital to performing the lift safely. Work with an experienced lifting coach if you wish to learn the snatch. The coach will likely break the event down into several parts and have you practice each part separately before you begin performing the full snatch lift. Consult a physician before beginning any new exercise routine. Use a spotter or two when you’re performing the snatch during a workout.