Legs·Barbell·Compound
Muscle Snatch
Hamstrings · Barbell
Intermediate
Body Part
Legs
Equipment
Barbell
Level
Intermediate
Type
Compound
Force
Pull
The Muscle Snatch is an intermediate barbell exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryGlutes secondaryLower Back secondaryQuads secondaryShoulders secondaryTriceps secondary
In Position
How to Do the Muscle Snatch
- 1Begin 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.
- 2Begin 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.
- 3Continue raising the bar to the overhead position, without rebending the knees.
Related Exercises
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Machine
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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written