Videos
Instructions
- Stand with feet hip-width apart and grip the barbell with a wide overhand grip.
- Set your back, engage your core, and initiate the lift by extending hips and knees explosively.
- Pull the bar up along the body while keeping it close and accelerating through full extension.
- Shrug the shoulders and pull under the bar, catching it overhead with locked arms in a partial squat.
- Stand up fully to complete the lift, then lower the bar under control.
Technical Tips
- Keep the barbell close to your body throughout the movement.
- Engage your lats to control the bar path and prevent swinging.
- Do not rush the second pull—ensure full extension before pulling under.
Breathing Tips
- Inhale and brace before initiating the pull.
- Hold your breath during the explosive lift for core stability.
- Exhale after securing the bar overhead and standing upright.
Medical restrictions
- Shoulder instability or rotator cuff injuries
- Lower back pathologies such as herniated discs
- Knee joint degeneration or acute knee injuries
- Limited hip or ankle mobility
The Power Snatch is a high-velocity Olympic weightlifting movement designed to develop explosive power, speed, and full-body coordination. Unlike the full snatch, this variation requires catching the barbell in a partial squat position, reducing mobility demands while still building athleticism and functional strength. Commonly used in CrossFit, sports performance, and strength and conditioning programs, the Power Snatch emphasizes powerful hip extension and rapid force production. It engages the posterior chain, shoulders, and core, making it ideal for improving vertical force and total-body integration. The dynamic nature of the lift enhances neuromuscular efficiency and teaches the athlete to express strength quickly—key for athletic performance. Proper technique is essential to perform the Power Snatch safely, making it suitable for intermediate to advanced lifters familiar with barbell mechanics and Olympic lifting basics.
What is the difference between a Power Snatch and a full Snatch?
The Power Snatch involves catching the barbell in a higher, partial squat position, while the full Snatch requires catching it in a deep overhead squat. The Power Snatch places less demand on mobility and depth.
Is the Power Snatch good for building strength?
Yes, the Power Snatch builds explosive strength, power output, and coordination, especially in the posterior chain and shoulders. It’s widely used in athletic training programs.
Can beginners learn the Power Snatch?
The Power Snatch is best suited for intermediate to advanced lifters. Beginners should start with simpler movements like the Hang Power Snatch or Muscle Snatch to learn the mechanics safely.
What muscles does the Power Snatch target?
The Power Snatch primarily targets the quadriceps, back, and glutes, while secondarily engaging hamstrings, shoulders, traps, and core muscles.
How often should I include Power Snatches in my training?
For most lifters, 1–2 sessions per week focusing on Power Snatch technique and speed is sufficient to improve performance without overtraining.