How to do a Power Snatch to Overhead Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Power Snatch to Overhead Squat
Workouts with Power Snatch to Overhead Squat
Target muscles worked
Instructions for Proper Form
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.
- Position a loaded barbell on the floor in front of you.
- Position your hands on the barbell so they are wider than your shoulders and grasp the barbell with an overhand grip.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Roll the barbell toward your shins, making contact with them.
- Engage your back and shoulders so that your upper body is ready to perform the movement.
- Perform the next steps in one fluid motion.
- Engage your glutes, quads, and hamstrings to raise the bar to the hang position just above your knees.
- From the hang position, explosively drive your hips forward, and extend your legs.
- As you reach standing, engage your calves to raise yourself onto your toes.
- Now, engage your traps and shoulders to raise the bar overhead.
- As your press the bar overhead, bend your knees to drop below the bar into a catch position.
- Bring your head forward such that your arms and the bar are slightly behind your head.
- Hold the bar in this position.
- With the bar over your head, hinge your hips back and bend your knees to descend into an overhead squat.
- Engage your glutes, quads, and hamstrings to extend your legs, and drive your hips forward, returning to a standing position.
- Return to the starting position.
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Alternative Exercises to Power Snatch to Overhead Squat
1. Leg Extension
99.4 mSCORESWAPPED 33 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
2. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 20 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
3. Dumbbell Lunge
97.6 mSCORESWAPPED 19 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
4. Dumbbell Sumo Squat
81 mSCORESWAPPED 17 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
5. Overhead Squat
80.3 mSCORESWAPPED 16 TIMESStrengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.
6. Dumbbell Squat
94.1 mSCORESWAPPED 15 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
7. Back Squat
99.3 mSCORESWAPPED 14 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
8. Machine Leg Press
95.1 mSCORESWAPPED 13 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
- Leg Press Machine
9. Air Squats
92.1 mSCORESWAPPED 12 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
10. Barbell Lunge
95.7 mSCORESWAPPED 11 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.