How to do the Barbell One Arm Snatch
Barbell One Arm Snatch is an advanced multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Traps and Forearms.
Barbell One Arm Snatch demonstration · © GymiaFit
Barbell One Arm Snatch at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Forearms, Core
- Equipment
- Barbell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Barbell One Arm Snatch step by step
- 1Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- 2Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- 4Explosively extend your hips, knees, and ankles, driving the barbell upwards.
- 5As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
- 6Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
- 7Lower the barbell back down to the starting position in a controlled manner.
- 8Repeat for the desired number of repetitions, then switch arms.
Barbell One Arm Snatch — questions
What muscles does the Barbell One Arm Snatch work?
The Barbell One Arm Snatch primarily targets the Delts. It also recruits the Traps, Forearms, Core as secondary movers.
What equipment do I need for the Barbell One Arm Snatch?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell One Arm Snatch suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell One Arm Snatch?
Barbell Thruster, Barbell Seated Behind Head Military Press, Barbell Seated Bradford Rocky Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell One Arm Snatch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.