Snatch
The Snatch is an advanced Olympic weightlifting exercise where you lift a barbell from the floor to a full overhead position in one continuous, explosive motion. It develops maximum full-body power, coordination, and mobility, primarily targeting the posterior chain and shoulders.
Because the Snatch is extremely demanding on the central nervous system, our AI utilizes your HRV and sleep data to determine if your recovery status supports high-intensity power training. By analyzing your performance metrics like RPE and weight relative to your history, the app auto-regulates volume in real-time to prevent technical breakdown due to fatigue. Additionally, if you have tracked shoulder or hip mobility limitations, the system can intelligently substitute safer regressions to build power without risking injury.
Form Cues
- Keep the barbell close to your shins and thighs throughout the pull
- Extend your hips, knees, and ankles explosively (triple extension)
- Shrug your shoulders aggressively as you pull under the bar
- Catch the bar in a deep squat with arms fully locked out
- Stand up completely before lowering the weight
- Don't bend your arms early during the first pull
- Don't let the barbell swing away from your body
- Don't catch the bar with soft or bent elbows
- Don't round your back during the setup or pull
- Don't jump your feet too wide during the catch
Common Mistakes
- Pulling with the arms before hips extend
- Looping the bar away from the body
- Failing to reach full extension
- Landing with feet too wide (starfishing)
- Catching the bar with unstable shoulders
Muscles Worked
The Snatch is a comprehensive power exercise that initiates with the quadriceps and glutes driving the barbell off the floor. As the movement transitions to the explosive second pull, the hamstrings, calves, and upper trapezius generate peak force, while the lateral deltoids and triceps stabilize the heavy load overhead.
Primary
Secondary
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