Barbell Tall Snatch
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Stand tall in a snatch grip with the bar at arm's length at the hips and the feet already in the receiving position.
- WITHOUT dipping or bending the knees, shrug and pull the bar up.
- Drop straight down under it, punching the arms to lockout, and receive it overhead at the bottom of a squat.
- Stand up, bring the bar down and reset.
FORM TIPS
- No dip and no drive from the legs. The bar hardly moves, so this is entirely about how fast you get underneath it.
- The mirror of a muscle snatch, which pulls the bar all the way overhead with no drop under.
TARGET MUSCLES
Primary
- Traps
- Shoulders
Secondary
- Quads
- Forearms
- Glutes
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.