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Exercise 0067 · REF xHKN2s8

Barbell One Arm Snatch exercise animation

Barbell One Arm Snatch

Category
Shoulders
Equipment
Barbell
Target
Delts

The one-arm barbell snatch takes a movement normally done with two hands and loads it unilaterally, demanding serious shoulder stability and timing since the bar has to travel from the floor to overhead in one explosive pull. It's an advanced, technical lift that rewards practicing the pattern with light weight before adding load. Most lifters are better served learning a dumbbell snatch first before attempting this with a barbell.

How to Do the Barbell One Arm Snatch

  1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
  2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
  4. Explosively extend your hips, knees, and ankles, driving the barbell upwards.
  5. As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
  6. Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
  7. Lower the barbell back down to the starting position in a controlled manner.
  8. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Barbell One Arm Snatch primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Forearms, Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts Barbell Seated Bradford Rocky Press Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell One Arm Snatch work?
The Barbell One Arm Snatch primarily targets the delts, with the traps and forearms, core assisting.
What equipment do I need for the Barbell One Arm Snatch?
The Barbell One Arm Snatch is done with a barbell.
What's a good alternative to the Barbell One Arm Snatch?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.