Power Snatch

Instructions

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
Return to a standing position with the weight over head.

Frequently asked questions

What muscles does the Power Snatch work?

Power Snatch primarily targets the Hamstrings. It also engages the Calves, Glutes, Lower Back, Quadriceps, Shoulders, Traps, Triceps as secondary muscles. This makes it an effective olympic weightlifting exercise for building hamstrings development.

What equipment do I need for the Power Snatch?

You will need a barbell to perform the Power Snatch. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Power Snatch suitable for beginners?

The Power Snatch is an advanced exercise that requires significant olympic weightlifting experience and proper form. It is not recommended for beginners. Build a solid foundation with simpler movements first, and consider working with a trainer before attempting this exercise.

Is the Power Snatch a compound or isolation exercise?

The Power Snatch is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall olympic weightlifting and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Power Snatch?

Start with 3-4 sets of 8-12 reps. Adjust the weight so the last 2-3 reps of each set are challenging but achievable with good form. Rest 60-90 seconds between sets.

What are good alternatives to the Power Snatch?

Good alternatives include the 90/90 Hamstring, Alternating Hang Clean, Ball Leg Curl. These exercises target similar muscle groups (Hamstrings) and can be substituted based on available equipment or training preference.

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