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Power Snatch

Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Hamstrings
Other Muscles: Calves, Glutes, Lower Back, Quadriceps, Shoulders, Traps, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Pull
Your Rating: 


9.1

Out of 10

Excellent

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Power Snatch Guide

Main Muscle: Hamstrings

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Return to a standing position with the weight over head.



Alternative Exercises For Power Snatch

Hang Snatch

Muscle Targeted: Hamstrings

9.0

Out of 10

Snatch from Blocks

Muscle Targeted: Quadriceps

N/A

Top 5 Rated Hamstrings Exercises

  1. Kettlebell One-Legged Deadlift
  2. Glute Ham Raise
  3. Romanian Deadlift from Deficit
  4. Power Snatch
  5. Stiff-Legged Dumbbell Deadlift

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  • Reviews & Tips
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of people found this review helpful

practis123

Review: Power Snatch

Exercise Rating
10/10

Mar 19, 2012 5:45 AM: NC

practis123 BodyStats
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of people found this review helpful

ron199228

Review: Power Snatch

Exercise Rating
10/10

Nov 24, 2011 9:42 AM: hey whats the diffrence between this and the regular snatch?

ron199228 BodyStats
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Weight:
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Bodyfat:
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of people found this review helpful

Peacefinger

Review: Power Snatch

Exercise Rating
10/10

Aug 24, 2011 10:06 PM: Great for overall strength and power. Does much the same thing as the overhead squat, but with extra back and upper body involvement. Explosive moves like this should be in everyone's regimen.

Peacefinger BodyStats
Height:
6 '0" (1.83m)
Weight:
155 lbs
Down 13.0 lbs
Bodyfat:
No Data
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of people found this review helpful

DoWorkDeLo88

Review: Power Snatch

Exercise Rating
10/10

Aug 21, 2011 10:34 AM: Great exercise to help increase agility.

DoWorkDeLo88 BodyStats
Height:
5 '5" (1.65m)
Weight:
205.6 lbs
Up 34.6 lbs
Bodyfat:
No Data
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of people found this review helpful

RobRVD5

Review: Power Snatch

Exercise Rating
N/A

May 27, 2011 4:51 AM: Amazing. All sorts of gains to get from this lift

RobRVD5 BodyStats
Height:
5 '10" (1.78m)
Weight:
185 lbs
Up 22.0 lbs
Bodyfat:
13.0 %
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of people found this review helpful

RobRVD5

Review: Power Snatch

Exercise Rating
N/A

May 27, 2011 4:50 AM: Amazing lift. All sorts of gains to get from this lift

RobRVD5 BodyStats
Height:
5 '10" (1.78m)
Weight:
185 lbs
Up 22.0 lbs
Bodyfat:
13.0 %
More Body Stats


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of people found this tip helpful

ZornsLemma

Tip: Power Snatch

Exercise Rating
10/10

Apr 16, 2011 7:09 PM: Great stuff

ZornsLemma BodyStats
Height:
5 '9" (1.75m)
Weight:
170 lbs
Bodyfat:
13.0 %
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