Power Snatch
Barbell PowerWHAT IS IT
The Power Snatch takes a barbell from the floor or the hang to overhead in one explosive pull, caught in a partial squat. It trains hip power, speed and overhead stability; the one-arm version is the Dumbbell Snatch.
HOW TO DO IT CORRECTLY
- 1Set up with a wide grip, bar over the mid-foot, back flat and chest up.
- 2Push the floor away and keep the bar close as it passes the knees.
- 3Extend the hips explosively and shrug, pulling the elbows high and out.
- 4Pull yourself under and punch the bar overhead, catching it in a quarter squat.
- 5Stand to full extension with the arms locked, then lower the bar under control.
MUSCLES WORKED
ShouldersGlutesHamstringsTraps
