How to Do the Muscle Snatch
💪 Hamstrings, Glutes, Lower Back, Quadriceps, Shoulders, Triceps🏋️ Barbell📊 Intermediate🏷️ Olympic Weightlifting
How to perform it
- 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.
- 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.
- Continue raising the bar to the overhead position, without rebending the knees.
Muscles worked
The Muscle Snatch primarily targets your Hamstrings, with support from your Glutes, Lower Back, Quadriceps, Shoulders, Triceps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Muscle Snatch slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.