Barbell single-arm snatch

Shoulders

• Target muscles: shoulders, back, arms, core
• Equipment: barbell
• Level: advanced

How to do it

1. Stand over a barbell resting on the floor, feet shoulder-width apart, toes slightly turned out.
2. Squat down and grip the middle of the bar with one hand using an overhand grip, back neutral, chest up.
3. Explosively extend your knees and hips and pull the bar up along your body.
4. Drop under the bar and lock it out overhead with a straight arm, your free arm extending out to the side for balance.
5. Stand up fully, then lower the bar back to the floor under control.
6. Repeat for the desired number of reps, then switch arms.

Swap it for

• kettlebell one arm snatch
• kettlebell double snatch