Muscle Snatch

Muscles worked by the Muscle Snatch

Primary

Side DeltsLateral DeltoidTrapsTrapezius

Secondary

Lower BackErector SpinaeGlutesGluteus MaximusHamstringsHamstring Muscles

Also called: side deltoid, lateral delt, side delt, medial deltoid, lateral deltoid, trap.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Muscle Snatch

1. Stand with feet hip-width apart and grip the bar wide with a hook grip.
2. Pull the bar explosively from the floor, keeping it close to your body.
3. Shrug hard and pull the bar overhead without dipping under.
4. Lock out the bar overhead with straight arms.
5. Lower the bar under control to the starting position.
6. Repeat for the desired number of reps.

Form tips

• Shrug hard and keep pulling the bar up high.
• Stay tall; do not dip under the bar to catch it.
• Keep the bar close to your body throughout the pull.

At a glance

Muscle Snatch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Double Kettlebell Dead Split Snatch
• Double Kettlebell Swing Snatch
• Dumbbell Snatch
• Snatch
• Battle Ropes
• Chin Tuck Hold
• Dumbbell Farmer's Walk
• Dumbbell Windmill

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "muscle-snatch",
  "name_en": "Muscle Snatch",
  "name_de": "Muskel-Reißen",
  "name_es": "Muscle Snatch",
  "description_en": "A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength.",
  "description_de": "Eine Snatch-Variante, bei der du die Langhantel über den Kopf ziehst, ohne dich darunter fallen zu lassen, und so Zugkraft und Lockout-Stärke aufbaust.",
  "description_es": "Una variante de la arrancada que tira de la barra por encima de la cabeza sin caer debajo, desarrollando potencia de tirón y fuerza de bloqueo.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "full_body",
  "primary_muscles": [
    "lateral_deltoid",
    "trapezius"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "hamstrings"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "snatch",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet hip-width apart and grip the bar wide with a hook grip.",
    "Pull the bar explosively from the floor, keeping it close to your body.",
    "Shrug hard and pull the bar overhead without dipping under.",
    "Lock out the bar overhead with straight arms.",
    "Lower the bar under control to the starting position.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Stehe hüftbreit und greife die Stange weit mit Hakengriff.",
    "Ziehe die Stange explosiv vom Boden, nah am Körper geführt.",
    "Zucke die Schultern hoch und ziehe die Stange über den Kopf, ohne dich darunter zu beugen.",
    "Strecke die Stange mit geraden Armen über dem Kopf durch.",
    "Senke die Stange kontrolliert in die Ausgangsposition.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate con los pies a la anchura de las caderas y agarra la barra en ancho con agarre de gancho.",
    "Tira de la barra explosivamente desde el suelo manteniéndola cerca del cuerpo.",
    "Encoge los hombros con fuerza y lleva la barra sobre la cabeza sin flexionar las piernas.",
    "Bloquea la barra sobre la cabeza con los brazos rectos.",
    "Baja la barra con control a la posición inicial.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Shrug hard and keep pulling the bar up high.",
    "Stay tall; do not dip under the bar to catch it.",
    "Keep the bar close to your body throughout the pull."
  ],
  "tips_de": [
    "Zucke kräftig mit den Schultern und ziehe die Hantel weiter hoch.",
    "Bleibe aufrecht; tauche nicht unter die Hantel, um sie zu fangen.",
    "Halte die Hantel während des gesamten Zugs nah am Körper."
  ],
  "tips_es": [
    "Encoge los hombros con fuerza y sigue tirando de la barra hacia arriba.",
    "Mantente erguido; no te metas debajo de la barra para recibirla.",
    "Mantén la barra cerca del cuerpo durante todo el tirón."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/muscle-snatch-start.webp",
      "peak": "images/flat/muscle-snatch-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "muscle-snatch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.