Which muscles does the muscle snatch work?

The muscle snatch mainly works your shoulders and traps. It also involves your full body.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the muscle snatch in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Muscle Snatch: how to do it and muscles worked

The muscle snatch mainly works your shoulders and traps, with help from your full body. You need a barbell.

Muscles worked

Main

Helping

Full body

How to do the muscle snatch

1
Stand with feet hip-width apart, holding a barbell with a wide snatch grip at the hips, chest up, back straight and knees slightly bent.
2
Without dipping or bending your knees, pull the bar up your body with high elbows and shrug, then turn your elbows over to punch the bar overhead to lockout.
3
Lower the bar slowly to your hips with control. Breathe out as you lift and keep your core braced. Use a light weight.

Form tip: Keep the bar close and do not use leg drive. Lead with your elbows high and move smoothly.

Common questions

Which muscles does the muscle snatch work?: The muscle snatch mainly works your shoulders and traps. It also involves your full body.
What equipment do I need for the muscle snatch?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the muscle snatch in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.