Advanced
BARBELL ONE ARM SNATCH
Shoulders
Body Part
Delts
Target Muscle
Barbell
Equipment
Advanced
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, toes pointing slightly outwards.
2
Step:2 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
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Step:3 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
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Step:4 Explosively extend your hips, knees, and ankles, driving the barbell upwards.
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Step:5 As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
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Step:6 Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
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Step:7 Lower the barbell back down to the starting position in a controlled manner.
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Step:8 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
