The fastest lift in the gym. Floor to overhead in one explosive pull.
Keep the bar close and finish your hip extension before you pull under, don't muscle it up early.
The Snatch is a Quads-first movement, with Quads, Hamstrings, Back, Shoulders, Core working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Snatch primarily works the Quads with Quads, Hamstrings, Back, Shoulders, Core assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
