Power Snatch

How to do the Power Snatch

1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
4. As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
5. Return to a standing position with the weight over head.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, lower back, quads, shoulders, traps, triceps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell Alternating Hang Clean Kettlebell

Easier than the Power Snatch

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Vertical Swing beginner · Dumbbell Band Good Morning beginner · Resistance Bands

Common questions

What muscles does the Power Snatch work?

The Power Snatch primarily works the hamstrings, with the calves, glutes, lower back, quads, shoulders, traps, and triceps as secondary movers. Split Snatch, Clean, and Hang Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Power Snatch?

A Barbell. Without a barbell, Dumbbell Clean, Natural Glute Ham Raise, and Double Kettlebell Alternating Hang Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Power Snatch suitable for beginners?

It is rated expert. Start with Clean Deadlift, Vertical Swing, and Band Good Morning and work up.

Where should the Power Snatch go in a workout?

Early — the Power Snatch is compound, working 8 muscle groups, so run it first or second while you are fresh.

Similar exercises

Split Snatch Barbell Clean Barbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Muscle Snatch Barbell Power Clean Barbell