Snatch
Trains the full body. You need a barbell. One of our free programs uses it, across 2 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Snatch
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
5×2the shape they run most (2 sessions)
3:00typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Olympic Lifter | Snatch & Squat, Classic & Squat | 5×2 | Linear: +1 kg on success, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Snatch progress week by week
A full run of a program built around it, session by session, in the real app.
Technique
How to do the Snatch
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with a wide overhand grip (palms facing down), hands placed wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
- Explosively extend your hips, knees, and ankles while pulling the barbell upward in one smooth motion. Keeping the barbell close to your body as you lift.
- As the barbell reaches chest height, quickly drop into a squat position and catch the barbell overhead with your arms fully extended.
- Stand up by extending your hips and knees, keeping the barbell overhead. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Explode through your hips and knees to generate the power needed for the lift.
- Drop quickly into the squat to catch the barbell overhead in a stable position.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Substitutes
Swap Snatch for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Snatch for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.