Barbell Single-Arm Snatch

Shoulders · Barbell · Expert

How to do it

1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
4. Explosively extend your hips, knees, and ankles, driving the barbell upwards.
5. As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
6. Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
7. Lower the barbell back down to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Primary: Delts
Secondary: Traps, Forearms, Core

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