Muscle Snatch

A intermediate olympic weightlifting exercise for the hamstrings, done with a barbell.

Main muscles: Hamstrings
Also works: Glutes, Lower back, Quads, Shoulders and Triceps
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Muscle Snatch

Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
Continue raising the bar to the overhead position, without rebending the knees.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Muscle Snatch

Questions

What muscles does the Muscle Snatch work?

Mainly the hamstrings, with the glutes, lower back, quads, shoulders and triceps helping.

Is the Muscle Snatch good for beginners?

It's rated intermediate. Beginners can build up to it with Clean Deadlift first.

What can I do instead of the Muscle Snatch?

Good alternatives that train the hamstrings: Clean, Power Clean from Blocks, Romanian Deadlift from Deficit or Snatch Deadlift.

How many sets and reps of the Muscle Snatch should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).