How to do a Power Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Power Snatch
Workouts with Power Snatch
Target muscles worked
Instructions for Proper Form
The Power Snatch is an explosive and technical Olympic lift that works the entire body, emphasizing power, speed, and coordination. Starting from the floor, the lift involves rapidly pulling the barbell overhead in one smooth motion, catching it in a partial squat before standing fully. This movement targets the posterior chain (hamstrings, glutes, and lower back), shoulders, and traps, while significantly engaging the core for stability. It's highly effective for developing athletic performance, enhancing explosive strength, and improving neuromuscular coordination. Suitable for experienced lifters, the Power Snatch requires precision in technique for maximum effectiveness and injury prevention.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in a wide overhand grip.
- Maintain a neutral spine as your press through your heels to pull the barbell up vertically by extending your legs.
- Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up overhead.
- Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and drop into a half squat underneath the bar.
- Stand upright before lowering the barbell to the starting position.
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Alternative Exercises to Power Snatch
1. Power Clean
85 mSCORESWAPPED 17 TIMESPower Clean is a compound explosive movement that targets a wide variety of muscle groups. This exercise focuses on quickly lifting a loaded barbell from the ground to your shoulders in a single motion. Due to its explosive nature, it's excellent for developing both strength and power. It's often used in athletic training to improve performance in dynamic activities.
- Intermediate
- Hamstrings
- Barbells
2. Hang Power Snatch
63.9 mSCORESWAPPED 17 TIMESThe Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.
- Intermediate
- Hamstrings
- Barbells
3. Deadlift
98.7 mSCORESWAPPED 16 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells
4. Seated Leg Curl
98.8 mSCORESWAPPED 15 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
5. Good Morning
90.4 mSCORESWAPPED 14 TIMESGood Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.
- Intermediate
- Hamstrings
- Barbells
- Squat Rack
6. Clean
83.3 mSCORESWAPPED 12 TIMESClean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.
- Intermediate
- Hamstrings
- Barbells
7. Romanian Deadlift
98.6 mSCORESWAPPED 11 TIMESRomanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.
- Intermediate
- Hamstrings
- Barbells
8. Kettlebell Swing
87.3 mSCORESWAPPED 8 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
9. Snatch
79.9 mSCORESWAPPED 8 TIMESA technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.
10. Hang Snatch
76.5 mSCORESWAPPED 7 TIMESTargets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.
- Intermediate
- Hamstrings
- Barbells