Zirv Fitness
Strength exercise

Barbell Power Snatch

How to do it

  1. Take a wide, snatch-width grip on the bar and set up with your hips low and chest up over the bar.
  2. Drive through your quadriceps and glutes to pull the bar from the floor, keeping it close to your shins as it passes your knees.
  3. Extend your hips, knees, and ankles explosively as the bar reaches your thighs, then shrug hard to continue its path upward.
  4. Punch your arms overhead and catch the bar in a shallow quarter squat rather than dropping into a full overhead squat.
  5. Brace your core to stabilize the catch, then stand tall to complete the lift.
  6. Exhale as you extend to lockout, keeping the receiving position shallow so the bar's height comes from the pull.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight