Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Barbell
Barbell Snatch
Barbell Snatch is an advanced compound strength exercise that works the delts (shoulders), with the hamstrings, upper back and lower back assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Barbell Snatch
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with a wide overhand grip (palms facing down), hands placed wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
- Explosively extend your hips, knees, and ankles while pulling the barbell upward in one smooth motion. Keeping the barbell close to your body as you lift.
- As the barbell reaches chest height, quickly drop into a squat position and catch the barbell overhead with your arms fully extended.
- Stand up by extending your hips and knees, keeping the barbell overhead. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Explode through your hips and knees to generate the power needed for the lift.
- Drop quickly into the squat to catch the barbell overhead in a stable position.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Barbell Snatch alternatives
More delts exercises
Barbell Snatch FAQ
What muscles does Barbell Snatch work?
Barbell Snatch mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Barbell Snatch?
You need a barbell.
How many sets and reps of Barbell Snatch should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Snatch good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Snatch burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Snatch?
Other exercises for the delts include Dumbbell One Arm Snatch, Upright Row Dumbbell, Dumbbell Rear Delt Row and Pull Apart Cable Resistance Band.
For developers
Use Barbell Snatch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_LLZP4Q" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_LLZP4Q", "name": "Barbell Snatch", "model": "male", "target": "Delts", "equipment": "Barbell", "media": { "mp4": "https://…/ex_LLZP4Q/mp4-720.mp4?…", "poster": "https://…/ex_LLZP4Q/poster.jpg?…" } }