Power Snatch
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Trapezius, Deltoids, Erector Spinae, Quadriceps
Movement pattern
Triple Extension Pull
Training goal
Rate of Force Development
Sport
General Athletic Development, Olympic Weightlifting
Overview
Purpose. Train the highest-velocity expression of full-body power.
How it fits the system. An advanced-level triple extension pull entry in the Power section, programmed to develop rate of force development. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Trapezius, Deltoids, Erector Spinae, Quadriceps
Movement pattern
Triple Extension Pull
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Take a wide hook grip so the bar sits in the hip crease when standing.
- Set the feet hip width with the bar over the middle of the foot.
- Lift the chest, set the lats and push the floor away.
- Keep the bar close as it passes the knees, then extend the hips violently.
- Pull under the bar and receive it overhead with locked elbows in a partial squat.
- Stand tall, then lower the bar under control.
Coaching Cues
- Keep the arms long until the hips have finished.
- Sweep the bar into the hips, not away from them.
- Punch up hard against the bar in the catch.
Common Mistakes
- Bending the arms early.
- Letting the bar loop away from the body.
- Catching with soft elbows.
Progressions & Regressions
Progressions
Increase load or progress to the full squat snatch.
Regressions
Hang power snatch or high pull.
When to Use It
When to use
For advanced power development with a coach.
When not to use
With shoulder or wrist pain in the overhead catch.
Programming
5 to 6 sets of 2 to 3 reps at 70 to 80 percent.
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