Muscle Snatch

The muscle snatch variation is perfect for pre-liminary work sets and engraining technique. By negating the ability to "reflex" under the barbell after the second pull, you will develop the motor mechanics of standing up VERTICALLY through the bar to finish the pull with the leg drive, and seamlessly progress into the high pull.


Start in the snatch position from the floor. With your feet hip width apart, turn your toes open 15-30 degrees. Grab the bar with your hook grip, and load yourself into your snatch pulling position. As you ascend, pull your knees back shifting the weight from the balls of your feet to your heels, all while staying over the barbell with the chest and lats. As you pass the knees, explosively bring the bar vertical up the legs and extend your hips, transitioning into your high pull. Without reflecting your lower knees and hips, rotate the barbell to "snap yourself under the bar", forcefully extending the elbows and driving yourself under that bar.


The muscle snatch is a great teaching and strengthening exercise to develop sound pulling mechanics and minimizing horizontal displacement. By negating the catch phase, you force the hips and upper body to fully maximize strength and power.


To build strength and power, perform anywhere from 2-5 reps at 30-60% of you max. Increase the repetitions and drop the load to perform technique/skill work and/or -pre-workout sets.