Muscle Snatch
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do Muscle Snatch
- 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.
Muscles Worked
Alternatives to Muscle Snatch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Snatch Deadlift
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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2
Power Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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3
Hang Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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4
Hang Snatch - Below Knees
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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5
Split Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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6
Clean
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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7
Romanian Deadlift from Deficit
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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8
Wide Stance Stiff Legs
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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9
Power Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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10
Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do muscle snatch work?
Muscle Snatch primarily works the hamstrings. The glutes, lower back, quads, shoulders and triceps assist as secondary muscles.
What equipment do I need for muscle snatch?
Muscle Snatch uses barbell.
Muscle Snatch: is it suitable for beginners?
Muscle Snatch is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of muscle snatch?
Snatch Deadlift, Power Snatch, Hang Snatch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my muscle snatch reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; muscle snatch can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Muscle Snatch with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.