How to do the Snatch

Begin 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.

Spotter Information:
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
  • Thigh
  • Deltoids
  • Gastrocnemius

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
52 lbs6.8 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:

Try 26 lbs and aim for 12-15 reps.


Workouts Plans with Snatch

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Beginner
Hypertrophy Intermediate
Muscular Definition Intermediate
Sport Specific Intermediate

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 Weights

There 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.