Snatch

Muscles worked by the Snatch

Primary

GlutesGluteus MaximusQuadsQuadriceps FemorisTrapsTrapezius

Secondary

Lower BackErector SpinaeHamstringsHamstring MusclesSide DeltsLateral Deltoid

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Barbell

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

How to do the Snatch

1. Stand with feet hip-width apart and grip the bar wide.
2. Hinge down, keeping your back flat and chest up.
3. Explosively extend hips, knees, and ankles to drive the bar up.
4. Pull yourself under the bar into an overhead squat.
5. Stand up with the bar locked out overhead.
6. Return the bar to the floor and repeat.

Form tips

• Keep the bar close to your body as it travels up.
• Extend your hips fully before pulling under the bar.
• Lock your arms out and stabilize before standing up.

At a glance

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
• Muscle Snatch
• Air Bike
• Burpees
• Chin Tuck Hold
• Clean

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": "snatch",
  "name_en": "Snatch",
  "name_de": "Reißen",
  "name_es": "Arrancada",
  "description_en": "An Olympic lift pulling a barbell from the floor to overhead in one motion, caught in an overhead squat.",
  "description_de": "Eine olympische Übung, bei der du eine Langhantel in einer Bewegung vom Boden über den Kopf ziehst und in einer Überkopfkniebeuge fängst.",
  "description_es": "Un levantamiento olímpico que tira de la barra desde el suelo hasta encima de la cabeza en un solo movimiento, recibida en una sentadilla por encima de la cabeza.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps",
    "trapezius"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hamstrings",
    "lateral_deltoid"
  ],
  "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.",
    "Hinge down, keeping your back flat and chest up.",
    "Explosively extend hips, knees, and ankles to drive the bar up.",
    "Pull yourself under the bar into an overhead squat.",
    "Stand up with the bar locked out overhead.",
    "Return the bar to the floor and repeat."
  ],
  "instructions_de": [
    "Stehe hüftbreit und greife die Stange weit.",
    "Beuge dich herunter, Rücken flach, Brust oben.",
    "Strecke Hüfte, Knie und Sprunggelenke explosiv, um die Stange hochzutreiben.",
    "Gehe unter die Stange in eine Overhead-Kniebeuge.",
    "Stehe auf, Stange über dem Kopf durchgestreckt.",
    "Führe die Stange zurück zum Boden und wiederhole."
  ],
  "instructions_es": [
    "Párate con los pies al ancho de las caderas y agarra la barra con un agarre ancho.",
    "Inclínate hacia abajo manteniendo la espalda plana y el pecho arriba.",
    "Extiende explosivamente caderas, rodillas y tobillos para impulsar la barra hacia arriba.",
    "Colócate debajo de la barra en una sentadilla por encima de la cabeza.",
    "Levántate con la barra bloqueada por encima de la cabeza.",
    "Devuelve la barra al suelo y repite."
  ],
  "tips_en": [
    "Keep the bar close to your body as it travels up.",
    "Extend your hips fully before pulling under the bar.",
    "Lock your arms out and stabilize before standing up."
  ],
  "tips_de": [
    "Halte die Hantel nah am Körper, während sie nach oben wandert.",
    "Strecke die Hüfte vollständig, bevor du dich unter die Hantel ziehst.",
    "Strecke die Arme durch und stabilisiere, bevor du aufstehst."
  ],
  "tips_es": [
    "Mantén la barra cerca del cuerpo mientras sube.",
    "Extiende completamente las caderas antes de tirar por debajo de la barra.",
    "Bloquea los brazos y estabiliza antes de ponerte de pie."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/snatch-start.webp",
      "peak": "images/flat/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 === "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.