How to do a Power Snatch to Overhead Squat

The Power Snatch to Overhead Squat combines explosive lifting with deep squatting, enhancing full-body strength, flexibility, and coordination. Starting with a Power Snatch to lift the barbell overhead, it transitions into an Overhead Squat, maintaining the bar's position. This exercise targets the posterior chain, shoulders, and core, while the squat increases leg strength and mobility. Ideal for advanced lifters, it boosts athletic performance and functional fitness.

1. Position a loaded barbell on the floor in front of you.
2. Position your hands on the barbell so they are wider than your shoulders and grasp the barbell with an overhand grip.
3. Engage your core, straighten your back, and keep your chest up to maintain proper form.
4. Roll the barbell toward your shins, making contact with them.
5. Engage your back and shoulders so that your upper body is ready to perform the movement.
6. Perform the next steps in one fluid motion.
7. Engage your glutes, quads, and hamstrings to raise the bar to the hang position just above your knees.
8. From the hang position, explosively drive your hips forward, and extend your legs.
9. As you reach standing, engage your calves to raise yourself onto your toes.
10. Now, engage your traps and shoulders to raise the bar overhead.
11. As your press the bar overhead, bend your knees to drop below the bar into a catch position.
12. Bring your head forward such that your arms and the bar are slightly behind your head.
13. Hold the bar in this position.
14. With the bar over your head, hinge your hips back and bend your knees to descend into an overhead squat.
15. Engage your glutes, quads, and hamstrings to extend your legs, and drive your hips forward, returning to a standing position.
16. Return to the starting position.

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