Olympic LiftsExpert
Squat Snatch
The full competition snatch, where the bar travels from the floor to overhead and is received in a deep overhead squat. It demands maximal speed, mobility and overhead stability.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Adductors
- Abs (Rectus Abdominis)
- Sets
- 3–6
- Reps
- 1–2
- Rest
- 150–240s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.