How to do a PVC Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Snatch
PVC Pipe
Workouts with PVC Snatch
Instructions for Proper Form
PVC Snatch is a variation of the more standard Snatch performed with a PVC pipe. Like other Snatch variations, this is a compound, explosive exercise that targets a wide range of muscle groups. Using a lightweight PVC pipe makes this exercise ideal for practicing form and technique without the added load, making it an excellent preparatory exercise for beginners or those refining their Snatch mechanics.
- Grasp a PVC pipe with both hands.
- Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
- Stand with your feet just wider than shoulder-width apart.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Hinge your hips back, bend your knees, and lean forward to lower the PVC pipe to as close to the middle of your shins—your chest should be over the PVC pipe.
- Perform the next steps in one fluid motion.
- Explosively extend your legs and drive your hips forward by engaging your quads, glutes, and hamstrings.
- As you reach a standing position, raise yourself onto your toes by engaging your calves.
- Simultaneously engage your back and shoulders to press the PVC pipe overhead.
- As you press the PVC pipe moves overhead, bend your knees and drop underneath the PVC pipe.
- Hold this position for a moment
- Return to the starting position.
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Generate My PlanAlternative Exercises to PVC Snatch
1. PVC Jerk Press
76.9 mSCORESWAPPED 3 TIMESPVC Jerk Press is an introductory exercise for learning the Jerk technique. This compound movement primarily targets the shoulders. Using a PVC pipe instead of a barbell allows you to focus on the form, timing, and coordination required for a proper Jerk. It’s a great exercise to practice the technique without the burden of significant weight.
- Beginner
- Quads
- PVC Pipe
2. PVC Around the World
5.5 mSCORESWAPPED 3 TIMESPVC Around the World is a compound exercise that primarily targets the shoulders and upper back. Using a PVC pipe for this exercise helps to limit the weight and focus on mobility. By moving the PVC pipe in a circular motion around your head, you enhance shoulder flexibility and range of motion. This is a great exercise for improving shoulder mobility and preparing for more complex movements.
- Beginner
- Shoulders
- PVC Pipe
3. PVC Windmill
3.4 mSCORESWAPPED 2 TIMESPVC Windmill is a bodyweight exercise that primarily targets the obliques and shoulders. By holding a PVC pipe overhead and performing a side bend, you engage your core and improve shoulder mobility. The PVC pipe adds a bit of resistance and helps maintain proper form. This exercise is great for enhancing stability and flexibility in your core and shoulders.
- Beginner
- Lower Back
- PVC Pipe
4. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 2 TIMESThis stretch involves holding a PVC pipe overhead and slowly moving it behind you. It primarily targets the shoulder muscles, increasing shoulder mobility and flexibility. This exercise is particularly beneficial for improving the range of motion in the shoulders, which can help with overhead lifts and other shoulder-intensive movements.
- Beginner
- Shoulders
- PVC Pipe
5. PVC Overhead Squat Hold
26.8 mSCORESWAPPED 2 TIMESPVC Overhead Squat Hold is a static variation on the standard Overhead Squat. This compound exercise primarily targets the quadriceps, shoulders, and core. By using a PVC pipe, you can work on form and stability without adding significant weight, making it great for beginners or individuals looking to fine-tune their technique and improve flexibility and stability in the overhead position.
- Beginner
- Quads
- PVC Pipe
6. Medicine Ball Side Lunge
77.9 mSCORESWAPPED 2 TIMESThis lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.
- Beginner
- Quads
- Medicine Ball
7. Dumbbell Thruster
62.6 mSCORESWAPPED 2 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
8. PVC Overhead Squat
6 mSCORESWAPPED 2 TIMESPVC Overhead Squat is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Using a PVC pipe instead of a barbell adds less weight, making this a great exercise for learning form and improving shoulder mobility without additional resistance. It's an excellent starting point for progressing to heavier overhead squats.
- Beginner
- Quads
- PVC Pipe
9. Reverse Lunge
43.4 mSCORESWAPPED 1 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
- Intermediate
- Quads
10. PVC Hang Clean
53.5 mSCORESWAPPED 1 TIMESA technique-focused exercise using a PVC pipe to practice the hang clean's form and execution. It targets muscle memory and form improvement, ideal for beginners or as a warm-up for advanced lifters.
- Beginner
- Hamstrings
- PVC Pipe