Exercise guide · Olympic Lifts

Barbell Power Snatch

The power snatch lifts the bar from the floor to overhead in one movement and receives it above a full-squat depth. It requires the bar to travel higher than in a full snatch and develops speed, power, and overhead stability.

Targets: Glutes
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Power Snatch

Set the bar over the midfoot, take a wide hook grip, and brace with the shoulders slightly in front of the bar.
Push through the floor and keep the bar close as it passes the knees.
Extend the hips, knees, and ankles explosively while directing the bar upward.
Pull under rapidly, lock the arms, and receive the bar overhead in a partial squat above parallel.
Stand with the bar stacked over the middle of the feet, stabilize, and release it safely in front.

Form cues

Wide hook grip
Keep the bar close
Punch under fast
Catch above parallel

Common mistakes

Looping the bar away from the body
Using a narrow clean-width grip
Pressing out slowly after the catch
Catching below parallel like a full snatch

Muscles worked

Primary

Glutes

Secondary

Quads, Upper traps, Side delts and Forearms

Safety: Develop overhead mobility and learn to release missed lifts before adding load. Use bumper plates and a clear platform, and never chase a bar that is falling behind you.

Alternatives

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