RAM Snatch
An explosive pull driving the RAM from the floor or hips to overhead in one movement — full-body power made accessible.
Level: Advanced
Primary: Full Body
Secondary: Glutes Hamstrings Shoulder Traps
Movement: Compound
Tags: Explosive Olympic Lift
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: RAM
Target muscles
The RAM snatch is a full-body power expression: the hamstrings, glutes and lower back drive the pull, the hips and traps deliver an explosive extension, and the shoulders and upper back stabilise the RAM overhead at lockout. The neutral handles make the overhead position friendlier than a barbell snatch, so it's an accessible way to train explosive triple-extension power.
How to perform
Setup
Stand with the RAM on the floor or at the hips, feet hip- to shoulder-width, hinge to grip the handles with a flat back, chest up.
Execution
Drive through the legs and extend the hips explosively, keeping the RAM close to the body as it rises. As it travels upward, pull yourself slightly under and punch the RAM to a locked overhead position, receiving it in a partial knee bend. Stand to full extension with the RAM stable overhead, then lower it under control to the start and repeat. The power comes from the hips, not the arms.
Common mistakes
- Pulling early with the arms instead of driving the hips.
- Letting the RAM swing out away from the body.
- Pressing the RAM out rather than punching under it to lockout.
- An incomplete hip extension that leaves no speed to finish overhead.
Progressions and regressions
Regress to RAM high pulls and RAM cleans to build the hip drive and turnover, and ensure overhead stability first. Progress by adding load or increasing speed. Build the explosive extension before chasing the overhead finish.
Programming notes
Program it for power early in the session, 3-5 sets of 3-6 reps with good rest. Keep every rep fast and crisp and stop when speed drops. It's a great athletic power builder and a more forgiving alternative to the barbell snatch.
