Power Snatch
Set a wide grip, feet hip-width. From floor or hang, keep back flat and bar close; explode through legs and hips, pull high, and catch overhead in a quarter squat. Stand tall to finish; develops full-body power and strength.
Updated
Primary muscles: Full Body. Supporting muscles: Shoulders, Quadriceps, Hamstrings. Equipment: Barbell.
Muscles worked
Primary
Full Body
Secondary
Equipment
How to do it
- Set the feet hip-width and grip the weight with a neutral spine.
- Brace the core and keep the shoulders over the weight.
- Drive through the legs and extend the hips hard.
- Keep the weight close as it travels upward.
- Punch under to receive the weight overhead.
- Stand tall before lowering under control.
Watch for
- Pulling early with the arms.
- Letting the weight swing away from the body.
- Catching with a loose core or soft shoulder position.
Breathing
Inhale and brace before the pull, exhale after the catch is stable.
Tip
Practice the catch with light weight before making the pull heavier.
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