Exercise

Power Snatch

Also known as: barbell power snatch, bb power snatch

Power Snatch is a compound exercise for the hamstrings, glutes and quadriceps. Main target: biceps femoris, gluteus maximus and vastus lateralis. Also works: vastus intermedius, semitendinosus & semimembranosus, lower back, middle back, traps, upper traps, anterior deltoid, lateral deltoid, triceps long head, medial gastrocnemius, forearm flexors, abdominals and upper abs. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryOlympic weightlifting

Muscles worked

Primary

Biceps femoris Gluteus maximus Vastus lateralis

Secondary

Vastus intermedius Semitendinosus & semimembranosus Lower back Middle back Traps Upper traps Anterior deltoid Lateral deltoid Triceps long head Medial gastrocnemius Forearm flexors Abdominals Upper abs

How to do it

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.