Barbell One Arm Snatch

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Exercise overview

Training details

Quadriceps Glutes Hamstrings Shoulders Triceps Upper Back Core

Equipment

Barbell

Sets × reps

3 × 3

Rest

2 min

How to perform it

Step-by-step instructions

01Center a very light barbell over the midfoot, grip its balance point with one hand, and set a braced floor position with the free arm out for balance.
02Push through the floor, keep both ends level, and extend the hips and legs forcefully as the bar passes the thighs.
03Guide the elbow high, then pull under the still-rising bar rather than curling it to the shoulder or pausing to press.
04Punch to a locked overhead arm while receiving in a controlled partial squat with the bar stacked over the midfoot.
05Stand fully, stabilize, and lower the bar with both hands or a safe controlled method before resetting and changing sides.

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Alternatives

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