Video Demonstration

This article will cover how you perform the Squat Snatch exercise.

Use this lift if you are looking to build strength and explosive power at the same time.

This article will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Remeber you are combining two different exercises into one fluent motion. The Snatch and the Squat get coupled to complete this advanced movement.

The Snatch consists of three pulls.

  • From the floor to the top of your knees
  • From the top of your knees to your hips
  • finally pulling yourself under the bar

Once you have pulled your body under the bar, you will then perform the squatting portion.

Squat Snatch How to Guide

Image Example

how to do the steps for the Squat Snatch exercise

Step by Step Description

Step 1: Place a barbell loaded with weight plates on the floor. Move to the bar and put your feet hip-width apart. Grab the bar with your hands using a wide overhand grip. Have your shoulders over the bar, keep your back flat, chest up and keep your body's weight on the balls of your feet.

Step 2: Stand the bar up from the ground by pushing your knees back. Your hips and shoulders need to rise at the same time. When the bar reaches your mid-thigh, you need to aggressively jump by extending your hips, knees, and ankles (referred to as triple extension) as you pull the bar into your body.

Step 3: Now pull your body under the bar by shrugging at the shoulders allowing your elbows to come high and to the outside of the bar. As you pull your body under the bar, let your elbows move back and around to help pull yourself under the weight.

Step 4: Now receive the bar in a full overhead squat (push your hips back and bend at the knees) with your arms locked out(fully extended) over the middle of the body. You have reached the bottom of the squat position when the crease of your hip is inline or below the knee.

Step 5: Now drive through your heels and return to the starting position. Lower the weight back to the floor.

You have now completed one repetition. Repeat for the number of reps you have selected.

Difficulty Level

The Squat Snatch gets rated at an advanced difficulty level.

You should be at an advanced physical fitness level before you add this exercise into your training routine.

Equipment Required

To be able to perform this exercise you will need a barbell and weight plates.

Muscles Worked

When you perform this lift, you will use multiple muscle groups throughout your entire body.

You Glutes, Hamstrings, Calves, Quadriceps, the Trapezius, and Deltoids are all involved in completing this lift.

Benefits From the Squat Snatch

You will develop greater core stability from performing the snatch. The more stability you have in your core, the better your body can resist force and flexion.

Olympic lifting is shown to help increase an athletes reflexes. Increasing your reactive time has a high carryover to sports from boxing to football.

This form of lifting also improves your Explosive Power and Force production. Training with advanced movements like this exercise allows a person to move weights in a faster, more efficient and coordinated motion.

Training Tips

Do not let your knees past the tips of your toes. When your knees drift past the toes, a significant amount of stress gets placed on the knee ligaments increasing your chance of injury.

If you feel that you form is becoming compromised from fatigue stop your set immediately. Since this exercise uses such a complex movement pattern, any breakdown in your technique can cause serious injury. Especially for people new to Olympic lifting.

Remeber you are combining the Squat and Snatch into one fluid movement from the ground to overhead. Any hesitation when you perform this exercise will reduce the momentum you have built up from the floor.

Keep the weight on your heels and keep your core engaged the entire time you are performing this lift.

In Closing

You should have spent time mastering the Squat and the Snatch lifts by themselves before you attempt to combine them into this exercise.

Remember to focus on your form. The moment that your technique begins to break down you need to stop and take a quick rest before attempting more repetitions.

Since this is such an advanced movement, any breakdown in your form can result in serious injury.

If you have never done this exercise before you should add it to your routine for at least a few months to see for yourself all the benefits it has to offer.

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