Muscle Snatch
Trains the Hamstrings.
- Equipment
- A barbell
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Stand holding a barbell at arm's length in front of your thighs with a wide overhand grip.
- Set your back flat and push the hips back until the bar is around mid-thigh.
- Drive the hips forward and extend the legs.
- Continue pulling the bar upward with the arms, keeping it close to the body.
- Turn the hands over and press the bar to a locked overhead position without dropping under it.
- Lower it back to the hang under control.
Common mistakes
- Dropping under the bar. The whole distinction is that you do not — the legs stay straight after the extension and the bar is pulled and turned over from a standing position.
- Loading it like a power snatch. Without a drop underneath, the bar has to be pulled all the way to lockout, which caps the weight sharply.
- Letting the bar swing away on the turnover. Close to the body throughout; a looping bar has to be caught rather than turned over.
- Using it as a snatch substitute. It trains the pull and the turnover and teaches nothing about receiving a bar, which is the half most people need.