Muscle Snatch
The Muscle Snatch is a dynamic exercise that works the entire body. It begins with a loaded barbell held at the mid thigh position with a wide grip and the feet directly below the hips. From there, the pull is initiated by driving through the front of the heels, transitioning into the second pull by extending through the hips, knees and ankles. The bar should be kept close to the body as it is raised to the overhead position without rebending the knees. This exercise is a great way to develop strength, power and coordination.
Type:
Olympic Weightlifting
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Develops strength, power and coordination in the entire body
- Trains the body to produce force quickly and explosively
- Improves hip, knee and ankle mobility
- Improves stability and balance
- Teaches proper technique for Olympic lifts
- Aids in developing a strong core
- Improves posture and body alignment
Step by Step Instructions For Muscle Snatch
- Start with a loaded barbell held at the mid thigh position with a wide grip. Make sure your feet are directly below your hips and turned out as needed. Lower your hips, keeping your chest up and head looking forward. Position your shoulders just in front of the bar. This is your starting position.
- To begin the pull, drive through the front of your heels and raise the bar. Then, transition into the second pull by extending through your hips, knees, and ankles. Drive the bar up as quickly as possible, making sure to keep it close to your body.
- Continue raising the bar until it reaches the overhead position. Make sure not to rebend your knees during this movement.
Warm Up Tips
- Start with a proper warm-up to prepare your muscles and joints for the exercise.
- Begin by performing some light cardiovascular exercises such as jogging or jumping jacks to increase your heart rate and warm up your body.
- Next, do some dynamic stretches to loosen up your muscles. Focus on stretching your shoulders, hips, and ankles, as these are the main areas used in the muscle snatch exercise.
- Perform some mobility exercises to improve your range of motion. This can include exercises such as arm circles, leg swings, and hip rotations.
- Do some activation exercises to activate the muscles used in the muscle snatch. This can include exercises such as band pull-aparts, glute bridges, and shoulder dislocations.
- Finally, do a few practice sets with a lighter weight to familiarize yourself with the movement pattern and to warm up the specific muscles used in the exercise.
Muscle Snatch Safety Tips
- Ensure proper form and technique: It is important to maintain proper form and technique throughout the exercise to prevent injury. This includes keeping the chest up, head looking forward, and shoulders just in front of the bar.
- Use an appropriate grip: Make sure to use a wide grip when holding the barbell at the mid thigh position. This will help distribute the weight evenly and provide stability.
- Engage the core: To protect the lower back and maintain stability, engage your core muscles throughout the exercise. This will also help generate power and maintain proper body alignment.
- Start with a suitable weight: Begin with a weight that is appropriate for your strength and fitness level. Gradually increase the weight as you become more comfortable and proficient with the exercise.
- Keep the bar close to the body: Throughout the movement, make sure to keep the barbell close to your body. This will help maintain control and prevent strain on the shoulders and wrists.
- Avoid rebending the knees: When raising the bar to the overhead position, it is important to avoid rebending the knees. This will help target the muscles more effectively and prevent unnecessary stress on the joints.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If something doesn’t feel right, stop immediately and seek guidance from a qualified fitness professional.
- Warm up properly: Before performing the muscle
Incorporating Into Other Workouts
One way to incorporate the Muscle Snatch exercise into workouts is by including it in a full-body strength training routine. Here is an example of how it can be incorporated:
1. Warm up: Begin with a dynamic warm-up routine that includes exercises such as jogging, jumping jacks, and arm swings to increase blood flow and loosen up the muscles.
2. Compound exercises: Start your workout with compound exercises that target multiple muscle groups. Perform exercises such as squats, deadlifts, and bench presses to build overall strength and stability.
3. Muscle Snatch: After completing the compound exercises, move on to the Muscle Snatch. Perform 3-4 sets of 8-10 repetitions, with a moderate weight that challenges you but allows for proper form. Focus on explosiveness and speed during the movement, while keeping the barbell close to your body.
4. Assistance exercises: Following the Muscle Snatch, incorporate assistance exercises that further target specific muscle groups. For example, include exercises like pull-ups, lunges, and shoulder presses to complement the Muscle Snatch and provide a well-rounded workout.
5. Core exercises: Finish the workout with core exercises to strengthen your abdominal and lower back muscles. Planks, Russian twists, and bicycle crunches are effective options.
6. Cool down: Finally, cool down by stretching the muscles used during the workout. Perform static stretches for each major muscle group, holding each stretch for 20-30 seconds.
Remember to always use proper form