What equipment do you need for the muscle snatch?

You need barbell to do the muscle snatch.

What is a good muscle snatch?

For men, a good muscle snatch is about a 180 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 85 lb and elite lifters pass 292.5 lb. For women, the standards run from about 50 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Muscle Snatch

How to do the muscle snatch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Expert
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with your feet hip-width apart and grip the weight with a wide overhand grip. Explosively extend your hips and knees to lift the weight straight overhead in one motion, catching it with arms straight and knees slightly bent. Stand up fully before lowering the weight back to the ground.

1Use explosive hip extension to drive the bar upward in one continuous motion
2Keep the bar close to your body and finish with strong shoulder and arm action
3Catch the bar overhead with your elbows locked and core engaged

Common mistakes

Don't hitch the bar or add extra stops in the pull
Avoid swinging the bar away from your body
Don't bend your arms too early, let your hips drive the movement

Muscles worked

The muscle snatch mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.