Muscle Snatch

Traps, Delts, Back, TricepsBarbell

A barbell pull into an overhead lock without a re-dip, developing shoulder-girdle and upper-back power. It recruits the traps, delts, upper back, and triceps as you pull and turn the bar over.

How to do it

1Set up over the bar with a wide snatch grip, flat back, and tight core.

2Pull the bar smoothly along your body using your upper back and shoulders, keeping the bar close.

3As the bar passes chest height, drive your elbows high and turnover your forearms without slowing down.

4Lock the barbell out overhead with straight legs and a rigid torso.

Common mistakes

Letting the bar drift away from your body, creating a long lever and straining your lower back.

Dipping your knees to catch the bar, turning the movement into a power snatch and cutting upper-body load.

Rounding your back during the pull, increasing axial loading on the spine.

Breathing

Inhale before you pull, hold your breath through the turnover, and exhale once locked out overhead.

Make it harder or easier

To regress, practice the turnover technique with an empty barbell or PVC pipe.

To progress, gradually add load while maintaining a fluid, continuous pull.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.