TETSUBarbell One Arm Snatch
The Barbell One Arm Snatch is a barbell exercise for the shoulders that primarily targets the delts, with the traps, forearms and core assisting. Follow the 8 steps below for correct form, with an animated demonstration.
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How to do the Barbell One Arm Snatch
- Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- Explosively extend your hips, knees, and ankles, driving the barbell upwards.
- As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
- Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Barbell One Arm Snatch work?
The Barbell One Arm Snatch primarily targets the delts. The traps, forearms and core work as supporting muscles.
What equipment do I need for the Barbell One Arm Snatch?
You need a barbell to perform the Barbell One Arm Snatch.
How many sets and reps of the Barbell One Arm Snatch should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Barbell One Arm Snatch works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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