Zirv Fitness
Strength exercise

Power Snatch

How to do it

  1. Approach the bar with feet hip-width apart and take a wide snatch grip.
  2. Lift the bar from the floor with a flat back, keeping it close to the shins until it clears the knees.
  3. Extend the hips, knees, and ankles explosively, shrugging the shoulders and pulling the elbows high and out.
  4. Punch the arms straight overhead and pull the body under the bar into a quarter-squat receiving position.
  5. Lock the elbows out with the bar stacked over the shoulders, bracing the core against the overhead load.
  6. Stand to full extension, then lower the bar back to the floor under control before the next repetition.

Muscles worked

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
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders 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 Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight
Tools
1RM Calculator, Plate Calculator