Exercise

Muscle Snatch

Also known as: no-rebend snatch, power snatch no rebend, snatch accessory

Muscle Snatch is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: gluteus maximus, lower back, vastus lateralis, anterior deltoid and triceps long head. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryOlympic weightlifting

Muscles worked

Primary

Biceps femoris

Secondary

Gluteus maximus Lower back Vastus lateralis Anterior deltoid Triceps long head

How to do it

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.