Power Snatch
- Pro
- Advanced
- Functional
The power snatch pulls a barbell from the floor to straight overhead in a single explosive motion, catching it locked out in a partial squat. It trains the glutes, hamstrings and traps through a wide-grip, full-body pull. Advanced lifters use it for weight and reps in functional training, mainly as a main lift.
- Muscles
- Glutes, Hamstrings, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Grip the bar wide, hips down, back flat.
- Extend your hips explosively as the bar passes your thighs.
- Pull the bar overhead in one motion.
- Catch it locked out in a partial squat, then stand.
Form cues
- Brace your core hard before the first pull.
- Punch your arms fully straight overhead at the catch.
- Keep your shoulders stacked over your wrists.
Common mistakes
- Elbows stay bent at the overhead catch. Punch your arms straight and lock them out.
- Bar drifts forward away from your body. Pull the bar back close to your legs.
- Grip narrows toward a clean-width hold. Set your hands wide before you pull.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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