How to do the SnatchBegin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start the snatch by extending the knees and move the hips forward while raising your shoulders. The bar should be going 'straight' up in one fluid motion. Keep the bar inclose to your body while keeping your elbows fully extended and now thrust your hips forward to 'scoop' your knees underneath the bar. You should then be able to keep the movement going until the weight is at the top with your arms straight. The snatch is an advanced exercise that should not be performed by beginners.
Stand behind the subject for motivation and support in a squat position incase of balance issues.
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Butt
- Gluteus Maximus
- Rectus Femoris
Averages for MyFit UsersThe table below represents data from over 200,000 exercise logs and gives us an average for this exercise.
|Average Weight Lifted||Average Reps||One Rep Max Average|
|52 lbs||6.8||62.1 lbs|
What is a good starting weight?
Based on an average weight lifted of 52 lbs for all MyFit users we suggest you start at 50% of that weight:
Workouts Plans with Snatch
Make a Workout
Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.
Tracking Your WeightsThere are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.