Animated GIF · Available via API
gif_boxBarbell One Arm Snatch
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
8.6
Force
push
Barbell One Arm Snatch is a advanced multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Traps and Forearms.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, toes pointing slightly outwards.
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
Explosively extend your hips, knees, and ankles, driving the barbell upwards.
As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
Lower the barbell back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch arms.
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