Power Snatch

StrengthExplosivePull

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Body Part: Legs

Description

Stand with the barbell over mid-foot, grip wide, and keep your back neutral. Drive through the floor with the legs, extending the hips and knees powerfully while keeping the bar close to the body. Shrug and pull under the bar, then catch it overhead in a partial squat with locked elbows and an active shoulder position. Stand tall under control, then lower the bar safely and reset.

How to Perform

Stand with your feet about hip-width apart, with the barbell over the middle of your feet. Grip the bar slightly wider than shoulder-width using a hook grip if comfortable.
Hinge at your hips and bend your knees until your shoulders are slightly in front of the bar. Keep your chest up, back neutral, arms straight, and eyes forward.
Push through the floor to lift the bar smoothly, keeping it close to your shins and thighs. Extend your knees first while maintaining your back angle.
As the bar passes your knees, forcefully extend your hips, knees, and ankles, driving upward explosively and shrugging your shoulders while keeping the bar close to your body.
Pull yourself under the bar by quickly rotating your elbows underneath it, then catch the bar overhead with locked arms in a partial squat. Keep your torso upright and knees tracking over your toes.
Stabilize the bar directly over your shoulders and mid-foot, then stand fully upright with your hips and knees locked out.
Lower the bar under control to the hips and then to the floor, or drop it safely if using appropriate bumper plates and a designated lifting area.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Start with the bar over the mid-foot, feet about hip-width apart, and use a hook grip if it is comfortable and appropriate for your hands.
Set your back tight with a neutral spine, chest proud, shoulders slightly in front of the bar, and arms fully straight before initiating the pull.
Push through the floor with your legs during the first pull, keeping the bar close to your shins and avoiding an early arm bend.
As the bar passes the knees, sweep it back toward your body and keep your balance over the whole foot rather than shifting excessively onto the toes.
Accelerate violently through the hips, knees, and ankles in the second pull, finishing tall before pulling yourself under the bar.
Keep the barbell close to the body throughout the lift; a looping bar path makes the catch less stable and places unnecessary stress on the shoulders.
After full extension, actively pull under the bar and rotate the elbows quickly to receive it overhead with locked arms.
Catch the bar in a partial squat with the feet flat, knees tracking over the toes, torso braced, and the bar directly above or slightly behind the crown of the head.
Use an overhead position with active shoulders: press up into the bar, keep the upper back engaged, and avoid allowing the bar to drift forward.
Stand up under control after the catch, maintaining a rigid trunk and balanced overhead position before lowering or dropping the bar safely.
Practice first with a PVC pipe, empty bar, or light load to develop timing and positions; increase weight only when the bar path and overhead catch remain consistent.
Perform power snatches in an open area with suitable bumper plates and a platform when possible, and do not attempt to save a missed lift by chasing a falling bar.

Common Mistakes

Starting with the hips too low or too high, causing poor bar path and loss of leg drive.
Letting the bar drift away from the body instead of keeping it close through the pull.
Pulling with the arms too early before fully extending the hips, knees, and ankles.
Failing to reach full extension through the hips and ankles before pulling under the bar.
Swinging or looping the bar forward instead of pulling it vertically close to the torso.
Jumping forward or backward during the pull instead of moving the feet into a stable receiving position.
Catching the bar with bent elbows rather than locking the arms overhead quickly.
Receiving the bar with the shoulders relaxed instead of actively pushing up into the bar.
Catching with the bar in front of the head rather than stacked over the mid-foot.
Overarching the lower back overhead instead of keeping the ribs down and torso braced.
Dropping into an excessively deep squat rather than receiving in a controlled partial squat.
Pressing the bar overhead after the catch instead of securing it in one smooth movement.