Bodyweight Snatch Switch Squat Pulse
The Bodyweight Snatch Switch Squat Pulse mainly works the quads and glutes & hips, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Bodyweight Snatch Switch Squat Pulse Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Bodyweight Snatch Switch Squat Pulse
Setup
Start by standing with feet shoulder-width apart.
Perform a partial squat, lowering your hips back and down.
Movement
From the squat position, drive upward through your heels to return to standing.
As you rise, perform a quick, explosive "snatching" motion with one arm, pulling your hand from near your hip towards the ceiling, mimicking the movement of a snatch.
Maintain a tight core and neutral spine throughout the entire movement.
Immediately lower back into the squat pulse and switch arm movements, alternating which hand performs the snatch motion while your feet remain grounded.
Form Tips
Focus on an explosive upward drive.
Keep your chest proud and core engaged to protect your lower back.
Ensure that the arm motion is fluid and controlled, avoiding jerky or uncontrolled movements.
Bodyweight Snatch Switch Squat Pulse FAQs
What muscles does the Bodyweight Snatch Switch Squat Pulse work?
The Bodyweight Snatch Switch Squat Pulse mainly works the quads and glutes & hips, with help from the shoulders and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Snatch Switch Squat Pulse?
None. The Bodyweight Snatch Switch Squat Pulse is a bodyweight exercise, so you can do it anywhere.
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