Power Snatch

Technique

How to perform Power Snatch

1. Set a loaded barbell on the floor and take a wide overhand or hook grip, with your feet about hip-width apart.
2. Bend your knees and hips to reach the bar, keep it close to your shins and brace your trunk.
3. Push through the whole foot to lift the bar, keeping it close as it passes your knees.
4. Extend your knees and hips forcefully to accelerate the bar, then guide your elbows up and out as you pull yourself underneath it.
5. Move your feet into the receiving stance and fix the bar overhead with straight elbows while catching above thigh-parallel.
6. Stand fully with the bar balanced overhead; do not turn the catch into a separate press.
7. Use your practiced controlled reset to return the bar to the floor before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.