Muscle Snatch
How to do the Muscle Snatch
- 1
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.
- 2
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.
- 3
Continue raising the bar to the overhead position, without rebending the knees.
How to program the Muscle Snatch
Sets and reps
As a compound movement, the Muscle Snatch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Muscle Snatch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Muscle Snatch into a plan
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Frequently asked questions
What muscles does the Muscle Snatch work?
The Muscle Snatch primarily targets the Hamstrings. It also recruits the Glutes, Lower Back, Quadriceps, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Muscle Snatch?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Muscle Snatch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
