barbell one arm snatch

Equipment

barbell

Target muscle

delts

How to perform

1. 1

   Stand with your feet shoulder-width apart, toes pointing slightly outwards.

2. 2

   Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

3. 3

   Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.

4. 4

   Explosively extend your hips, knees, and ankles, driving the barbell upwards.

5. 5

   As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.

6. 6

   Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.

7. 7

   Lower the barbell back down to the starting position in a controlled manner.

8. 8

   Repeat for the desired number of repetitions, then switch arms.