How to do the Muscle Snatch, step by step
- Get into your starting position with a wide grip, from the floor or from the hang.
- Fully extend your hips and knees.
- Pull the bar up close to your body, elbows high.
- Turn your arms over and press the bar overhead.
- Stay tall the whole time without re-bending your knees.
Common mistakes and how to fix them
- Knees bend againkeep your legs straight, only your arms work
- Bar swings forwardelbows high, keep the bar close
- Arching at the topbrace your core
How to scale the Muscle Snatch
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Muscle Snatch with a PVC pipe
- Muscle Snatch from the hang
- Light bar
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.