Power Snatch
An Olympic lift where the bar is pulled from the floor to overhead in one motion with a wide grip and received in a partial squat. It develops explosive hip extension, speed and overhead stability.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Quadriceps
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Calves (Gastrocnemius)
- Sets
- 3–6
- Reps
- 1–3
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the mid-foot under the bar and a wide snatch grip so the bar sits in the hip crease when standing; hips low, chest up, back flat.
Push the bar off the floor, keeping it close and the back angle steady.
Bring the bar past the knees and into the hips, keeping the arms long.
Extend the hips, knees and ankles explosively, then shrug and pull the elbows high.
Punch the bar overhead as you drop into a quarter squat with arms locked.
Stand up with the bar overhead, then lower it under control.
Breathing: Brace before the pull, hold through the catch, and exhale once standing with the bar secured.
Coaching tips
Bar to the hips
Keep it close
Punch up and lock
Common mistakes
Looping the bar away from the body
Early arm bend
Soft elbows in the catch
Jumping forward
Safety notes
Learn the snatch from a qualified coach with a light bar first.
If the bar is lost, push it away and step out rather than trying to save it behind you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.