Snatch is a weightlifting movement on Fiz. Pull barbell overhead in one motion. Also known as squat snatch, isabel. Primary muscles: shoulders, hamstrings, glutes. Scored by reps + weight. Featured in 1RM Snatch, Amanda, Isabel.
Snatch
also squat snatch, isabel
Pull barbell overhead in one motion
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Shoulders, hamstrings, glutes
Secondary
Quads, upper back, lats, core, triceps, forearms
Appears in
How to do a snatch
4 steps- Take a wide grip so the bar sits in your hip crease when you stand.
- Set your back, push the floor away, and keep the bar close as it passes the knees.
- Extend violently at the hips, then pull yourself under the bar.
- Receive it locked out overhead in a full squat, then stand.
What counts as a rep
Movement standard- The bar travels from the floor to overhead in one continuous motion.
- The athlete receives below parallel. Receiving above parallel makes it a power snatch.
- The rep finishes standing with the bar locked out overhead and under control.
Common faults
3 faults
The bar loops out in front at the hip and lands forward of the athlete.
FixKeep the bar brushing your body and finish the pull vertically. A loop is a miss you have not had yet.
Pressing the bar out at the bottom rather than catching it locked.
FixPunch aggressively into the receipt. A press-out is a no-rep in competition and a shoulder injury waiting in training.
Standing up before the bar is stable overhead.
FixFix the position at the bottom, then stand. Standing under an unstable bar is how snatches end up behind you.
Scaling ladder
2 easier
SnatchWorks shoulders, hamstrings, glutes
Dumbbell SnatchSingle-arm snatch with dumbbell
Power SnatchPull the barbell overhead in one motion, receiving it in a partial squat
Workouts using the snatch
3 on FizFrequently asked
5 answersWhat muscles does the Snatch work?
Snatch primarily works shoulders, hamstrings, glutes, with secondary engagement of quads, upper back, lats, core, triceps, forearms.
How do you do a Snatch?
Take a wide grip so the bar sits in your hip crease when you stand. Set your back, push the floor away, and keep the bar close as it passes the knees. Extend violently at the hips, then pull yourself under the bar. Receive it locked out overhead in a full squat, then stand.
What counts as a rep on the Snatch?
The bar travels from the floor to overhead in one continuous motion. The athlete receives below parallel. Receiving above parallel makes it a power snatch. The rep finishes standing with the bar locked out overhead and under control.
What's an easier alternative to the Snatch?
Scale it to Dumbbell Snatch or Power Snatch.
What else is the Snatch called?
Snatch is also written squat snatch, isabel. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.