Muscle Snatch September 29, 2026 One of my favorite exercises for learning bar path in the snatch. Start standing with the bar at the hip using your snatch grip. Lower the bar below the knee while keeping pressure through the middle of the foot. From there, drive through the legs and keep the bar close. As the bar reaches the hip, extend the knees and hips together. Drive the elbows high and outside, keeping the knuckles pointed down as long as possible. Then turn the bar over and finish securely overhead with the arms locked out. The bar should finish just behind the ears. Do: 2–3 sets 1–5 reps Stay balanced. Keep the bar close. Learn the path. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Snatch Share this post Share Copy link Opens your share menu — including Instagram Stories.
One of my favorite exercises for learning bar path in the snatch.
Start standing with the bar at the hip using your snatch grip.
Lower the bar below the knee while keeping pressure through the middle of the foot.
From there, drive through the legs and keep the bar close.
As the bar reaches the hip, extend the knees and hips together.
Drive the elbows high and outside, keeping the knuckles pointed down as long as possible.
Then turn the bar over and finish securely overhead with the arms locked out.
The bar should finish just behind the ears.
Do:
Stay balanced. Keep the bar close. Learn the path.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.