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Power Snatch

A expert olympic weightlifting exercise for the hamstrings, done with a barbell.

Power Snatch: starting positionPower Snatch: finishing position
Main muscles
Hamstrings
Also works
Calves, Glutes, Lower back, Quads, Shoulders, Upper back and Triceps
Equipment
Barbell
Level
Expert
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Power Snatch

Questions

What muscles does the Power Snatch work?

Mainly the hamstrings, with the calves, glutes, lower back, quads, shoulders, upper back and triceps helping.

Is the Power Snatch good for beginners?

It's rated expert. Beginners can build up to it with Clean Deadlift first.

What can I do instead of the Power Snatch?

Good alternatives that train the hamstrings: Hang Snatch, Hang Snatch - Below Knees, Split Snatch or Clean.

How many sets and reps of the Power Snatch should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).