Power Snatch
Power Snatch is a olympic weightlifting - power snatch exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Erector spinae, Quadriceps, Deltoid, Trapezius, Triceps brachii
- Exercise type
- Olympic weightlifting - power snatch
Exercise technique
- Start
Keep the bar close to your shins and take a wide snatch grip.
- Setup
Lower your hips and position your shoulders slightly ahead of the bar.
- First pull
Push into the floor and maintain your back angle until the bar passes your knees.
- Accelerate
Keep the bar close and powerfully extend your hips, knees and ankles.
- Move underneath
Rotate your elbows underneath and lock your arms overhead.
- Catch
Widen your feet slightly and receive the bar in a partial squat above parallel.
- Recover
Maintain overhead balance as you extend your knees and stand up.
Key technique points
- Establish the wide grip at the start.
- Pass the bar close to your knees.
- Generate the drive before using your arms.
- Catch at power depth.
- Extend your elbows overhead.
- Do not jump forward to chase the bar.
Common mistakes
Bending the arms early
Do not curl the bar upward before completing extension.
Swinging the bar
Do not throw the load forward with hip contact.
Dropping too deep
Do not turn the power variation into a full squat snatch.
Feet spreading too wide
Do not spread your legs uncontrollably in the catch.
Incomplete lockout
Catching the bar overhead with bent arms leaves the lockout incomplete.
Holding in front of the head
Do not leave the bar ahead of your midfoot.
Frequently asked questions
Power Snatch: why is “Bending the arms early” a mistake?
Do not curl the bar upward before completing extension.
Power Snatch: why is “Swinging the bar” a mistake?
Do not throw the load forward with hip contact.
Power Snatch: why is “Dropping too deep” a mistake?
Do not turn the power variation into a full squat snatch.
Power Snatch: why is “Feet spreading too wide” a mistake?
Do not spread your legs uncontrollably in the catch.
Power Snatch: why is “Incomplete lockout” a mistake?
Catching the bar overhead with bent arms leaves the lockout incomplete.
Power Snatch: why is “Holding in front of the head” a mistake?
Do not leave the bar ahead of your midfoot.
What should I focus on when doing Power Snatch?
Establish the wide grip at the start. Pass the bar close to your knees. Generate the drive before using your arms. Catch at power depth. Extend your elbows overhead. Do not jump forward to chase the bar.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.