Smart Workout Diary
Barbell One-Arm Snatch
The barbell one-arm snatch is an explosive lift that moves a barbell from the floor or hang position to overhead with one arm in a single motion. It emphasizes the shoulders, glutes, legs, back, and trunk while developing power, coordination, balance, and overhead stability. It supports Olympic lifting skill development and full-body explosive strength.
Demonstration
Instructions
- Set up: Stand over a lightly loaded barbell with feet about hip-width apart. Place the bar close to your shins and grip it with one hand just outside the same-side leg; keep the free arm out of the bar path.
- Start position: Hinge at the hips and bend the knees until the shoulders are slightly in front of the bar. Keep a neutral spine, chest proud, and the working arm straight.
- Drive upward: Push through the floor and extend the hips, knees, and ankles powerfully, keeping the bar close to the body. Do not curl the bar with the arm early.
- Receive overhead: Pull under the bar and catch it overhead with a straight, locked elbow and active shoulder, using a partial squat as needed. Keep the bar balanced over the middle of the foot.
- Finish safely: Stand fully tall under control, then return the bar to the floor with control or release it only where dropping is permitted and safe. Complete the planned repetitions before switching arms.
