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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
- 01Stand over the bar with feet hip width.
- 02Hinge down and grip the bar center with one hand.
- 03Flatten the back and set the chest up.
- 04Keep the free arm out for balance.
Execution
- 01Drive the hips forward explosively to accelerate the bar.
- 02Shrug and pull the bar close to the body.
- 03Punch under, catching the bar locked out overhead.
- 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.