Squat Snatch

What it is

This dynamic, full-body exercise builds explosive power and coordination. You quickly lift a barbell from the floor overhead, catching it in a deep squat position. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, lower back, shoulders, and triceps.

Technique tips

• Use a wide grip to reduce the distance the barbell travels.
• Keep the barbell as close to your body as possible during the pull.
• Drive explosively through your hips and legs for maximum power.
• Shrug your shoulders and pull your elbows high as the bar ascends.
• Actively pull your body under the bar into a deep, stable squat.
• Lock your arms overhead before rising from the squat position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.