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One-Arm Barbell Snatch

An explosive one-arm barbell lift from floor to overhead that builds total-body power and shoulder stability.

OlympicBarbellExplosive hip extension

Primary

Gluteus maximusDeltoids

Secondary

HamstringsTrapeziusErector spinae

Equipment

Barbell

Pattern

Explosive hip extension

Setup

  1. 01Stand over the bar with feet hip width.
  2. 02Hinge down and grip the bar center with one hand.
  3. 03Flatten the back and set the chest up.
  4. 04Keep the free arm out for balance.

Execution

  1. 01Drive the hips forward explosively to accelerate the bar.
  2. 02Shrug and pull the bar close to the body.
  3. 03Punch under, catching the bar locked out overhead.
  4. 04Stand fully, then lower with control.

Checkpoints

  • -The back stays flat during the initial pull.
  • -The bar travels close to the body, not swinging out.
  • -The bar stays balanced; the grip is at its exact center.
  • -The catch shows a locked elbow and stable shoulder.

Common mistakes

  • -Gripping off-center so the bar tips in the catch.
  • -Pulling with the arm early instead of the hips.
  • -Letting the bar loop away from the body.
  • -Catching with a soft, bent elbow overhead.

Programming notes

  • -Use 4 to 6 sets of 2 to 5 reps, staying explosive.
  • -Master the dumbbell version before using the harder-to-balance barbell.
  • -Progress load only when every catch is stable and locked.

Related exercises

Barbell Deadlift

Barbell / Legs

One-Arm Barbell Side Deadlift

Barbell / Legs

One-Arm Dumbbell Shoulder Press (Variation 2)

Dumbbell / Shoulders

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