The snatch jump is a movement developing the power of the lower limbs. It is considered an ideal warm-up exercise for weightlifting movements

Body Parts

  • Forearm
  • Hips
  • Legs
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus
  • Quadriceps Femoris
  • Wrist Flexors


  • Standing, hands overhand and wide grip on the bar Feet slightly wider than shoulders The bar begins its movement near the pubis


  • With a trunk flexion and a hip flexion, lower the bar down With a quick movement, straighten up and jump with the bar


Try to keep the bar as close to the body as possible throughout the movement The bar should have a pressure on your thighs when you jump