One-Arm Barbell Snatch

Differentiation: Mechanics

This variation of a snatch is unique. Here is how: you hold an Olympic bar in one hand. This position forces you to balance a wide distribution of weight. Balancing the Olympic bar increases your overall core | and middle deltoid strength. You perform reps with one arm for a full set, | then switch the bar to your other arm. Working individual sides allows you to intently focus on developing each shoulder individually.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with your feet shoulder-width apart.

7) Bend down toward the bar.

8) Grasp the bar in the exact middle - using an overhand grip.

9) Straighten your back and point your head upward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you push with both of your feet

3) ...and lift the bar straight up

4) ...until the bar reaches thigh level.

5) When the bar reaches your thighs, extend your legs and extend your whole body.

6) Continue upward and move your shoulders back, almost as if you were shrugging the bar.

7) Your elbow should naturally be out towards your side.

8) When you have raised the bar as high as possible, quickly but explosively swing your body under the bar and flip your grip - so your palms are now facing towards the ceiling.

9) Your arm holding the bar should be extended...

10) ...and you should be in a squatting position with your butt near the floor.

11) Finish the exercise by fully extending your legs, using your legs to lift your body up from the squat position keeping the bar overhead and arm fully extended.

12) Then, inhale while you return the bar to its starting position using a controlled movement.

13) This is the ending position.

14) Repeat reps for a full set using that arm.

15) When all reps are finished, switch the bar to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep the bar near your body.

Keep your body weight focused on your heels and knees.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

[Use an] This should be an explosive fluid movement.

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