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Shoulders Exercise · Barbell

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. Set your feet shoulder-width apart, toes angled out slightly.
  2. Take an overhand grip on the barbell with your hands a bit wider than shoulder width.
  3. Bend your knees to drop your hips into a squat, keeping your back flat and chest up.
  4. Snap your hips, knees, and ankles into full extension explosively to drive the bar upward.
  5. As the bar rises past chest height, continue pulling it up with your arm, tracking it close to your torso.
  6. Whip your elbow underneath the bar and punch your arm straight overhead, locking it out.
  7. Bring the bar back down to the start in a slow, controlled descent.
  8. Complete your reps on one arm, then switch and repeat with the other.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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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.