Power Snatch
- Start with feet hip-width apart, toes slightly turned out, with a loaded barbell on the ground in front of you.
- Hold the barbell with a wide grip, hands outside the legs.
- Bend at the knees and hips, keeping the back straight and chest up.
- Explosively extend the hips, knees, and ankles, pulling the barbell upwards.
- As the barbell reaches hip level, quickly drop under it by pulling yourself down into a squat position.
- Catch the barbell overhead with arms fully extended, in a deep squat position.
- Stand up by extending the hips and knees, keeping the barbell overhead.
- Lower the barbell back to the starting position by reversing the movement.
Primary Muscles
- Glute
- Lower Back
- Quad
- Thigh - Inner
Secondary Muscles
- Calf
- Forearm - Inner
- Hamstring
- Trap
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