Power Snatch
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The Power Snatch is a dynamic Olympic weightlifting movement performed explosively from the floor to overhead in one fluid motion, building maximal power and speed-strength. It primarily targets the glutes, back, hamstrings, shoulders, and core while engaging the entire kinetic chain. No equipment is required beyond a barbell or dumbbells (despite bodyweight labeling), making it ideal for advanced athletes like weightlifters, CrossFitters, and sprinters seeking to enhance explosive athleticism and neuromuscular efficiency.
How to Perform Power Snatch
- 1Stand with feet hip-width apart, toes slightly turned out, arms hanging relaxed at sides, core braced, and shoulders back.
- 2Squat down by bending knees and hips, keeping chest up and back flat, until thighs are parallel to ground; position hands just outside feet with palms facing back.
- 3Explode upward by driving through heels, fully extending hips and knees simultaneously (triple extension), shrugging shoulders and keeping arms straight.
- 4Inhale deeply during the pull; exhale forcefully as you extend hips and shrug to generate power.
- 5Whip elbows high and around quickly to catch the bar overhead, pulling under it into a full squat position with arms locked out.
- 6Exhale as you punch through to overhead lockout; inhale to stabilize in the squat.
- 7Stand up explosively by driving through heels, keeping bar overhead with locked elbows until hips and knees are fully extended.
- 8**Key form tips:** Maintain a neutral spine throughout—avoid rounding back. Keep the bar close to body during pull. Use legs and hips for power, not arms. Common mistakes: Incomplete hip extension, early arm bend, or valging knees inward. Start light to master technique.
