Zirv Fitness
Strength exercise

Snatch (Power)

How to do it

  1. Set the stance hip width under the bar with a wide snatch grip and the hips lower than the shoulders in the starting position.
  2. Brace the core, keep the back flat, and hold the bar close to the shins as the first pull begins.
  3. Extend the knees and hips together to bring the bar past the knees, then explode upward driving through the floor for the second pull.
  4. Shrug and pull the bar high, punching the arms overhead early and rotating the elbows around into lockout, driving through the shoulders.
  5. Catch the bar overhead in a quarter squat power position, letting the glutes and quadriceps absorb the impact with the torso upright.
  6. Stand tall to complete the rep and lower the bar back to the floor with control; avoid catching too high in the hips, which leaves the overhead position unstable.

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