Legs
The main muscle group listed for this exercise.
Exercise guide
Muscle Snatch
Muscle Snatch is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, back, shoulders, and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Muscle Snatch also involves glutes, back, shoulders, arms.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Muscle Snatch
- Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
- Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
- Continue raising the bar to the overhead position, without rebending the knees.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Step Ups
Barbell Step Ups is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseClean
Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseClean from Blocks
Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
View exerciseClean Pull
Clean Pull is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Muscle Snatch.
What muscles does Muscle Snatch work?
Muscle Snatch primarily trains the legs and also involves the glutes, back, shoulders, and arms.
Is Muscle Snatch beginner-friendly?
It is listed as intermediate.
What equipment do I need for Muscle Snatch?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.