Muscle Snatch (Barbell)
Pull a barbell from the thighs straight to overhead without dropping under it, finishing at arm's length. Also called Muscle Snatch.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Upper back, side delt, glutes, hamstrings
- Loads
- Shoulders, elbows, wrists, hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Rack Pull (Barbell)
Same pull with no shrug, so the shoulder stays still.
Elbow Snatch Pull (Barbell)
Stops at the shoulders, so nothing goes overhead and the elbow stays out of it.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.