Snatch (Barbell)
Pull a barbell from the floor to overhead in one movement, dropping under it to catch it at arm's length. Also called Snatch.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Glutes, hamstrings, upper back, side delt
- 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 Hip Thrust (Barbell)
Only the hip extends; the shoulder, elbow, wrist, knee and back stay still.
Elbow Hip Thrust (Barbell)
Only the hip extends; the shoulder, elbow, wrist, knee and back stay still.
Wrist Hip Thrust (Barbell)
Only the hip extends; the shoulder, elbow, wrist, knee and back stay still.
Lower back Hip Thrust (Barbell)
Only the hip extends; the shoulder, elbow, wrist, knee and back stay still.
Knee Hip Thrust (Barbell)
Only the hip extends; the shoulder, elbow, wrist, knee and back stay still.
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.