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Quadriceps · Advanced

Barbell 3 Position Snatch

Three consecutive full snatches from the floor, below the knee, and above the knee, each received in an overhead squat.

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Barbell 3 Position Snatch demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesShouldersUpper BackCore

Equipment

Barbell

Sets × reps

3 × 3

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Perform a full snatch from the floor and receive it in an overhead squat.
  2. 02Stand, lower under control, and set the bar just below the knee.
  3. 03Perform the second full snatch, stand, then lower to the third start above the knee.
  4. 04Complete the final full snatch and stabilize the bottom position before standing.
  5. 05Keep active shoulders, locked elbows, and balanced feet in every catch.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell 3 Position Power Snatch

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Alternatives

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