How To Do Power Snatch

Power Snatch Exercise

Power Snatch is an effective exercise to develop power, speed and coordination.

The primary muscles used in the Power Snatch are the lower back, gluteus muscles and hamstrings with secondary emphasis on the lats, upper back complex and the rear shoulders.

The core muscles are activated and kept tight throughout the exercise.

Power Snatch will also improve stability and mobility of the hips and shoulders.

Power Snatch Progression & Mobility

  • Take a wide overhand grip on the bar then assume the bottom position of the Deadlift: knees bent, feet at hip width apart and in a neutral position, shoulders forward and ahead of the bar, flat back with the hips lower than the shoulders.
  • Initiate the pull by pushing your feet through the floor, your shins must be vertical. At knee level, drive your hips and jump explosively. The momentum of the jump should throw the bar over and behind your head.
  • Your elbows must be fully locked out at the position where the bar is in line with your shoulders and heels. This is the catch position of the Power Snatch. Move your feet closer for better balance.
  • Bring the barbell down and repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

One of the most common faults in the Power Snatch is starting out the pull with legs straightened out.

This puts your lower back in a dangerous position and lessens the involvement of the hips in the Snatch.

Another common fault is using the strength of the arm muscles to complete the exercise.

Not only is this dangerous for your elbows, arms and shoulders but it will slow down the speed of the pull.

Finally, do not spread your legs too far wide at the catch position.

This will bring your hips in, compromise stability and affect your balance.

Variations: Hang Snatch, Squat Snatch

Power Snatch