Power Snatch
10 reps
Rip the bar from the floor and punch it overhead, catching in a half squat.
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HAMSTRINGS
Power Snatch
A technical, explosive Olympic lift that drives the barbell from the ground to locked out overhead in one motion, caught in a partial squat. It challenges the whole body, especially the posterior chain and shoulders, and rewards precise technique with serious power gains.
How to do it
- 1
Set your feet shoulder-width, toes slightly out, with the bar over your shins.
- 2
Hinge at the hips and bend your knees to take a wide overhand grip.
- 3
Keep a neutral spine and press through your heels to pull the bar straight up.
- 4
As it passes mid-thigh, explode through your hips, knees, and ankles to send the bar overhead.
- 5
Flip your elbows under and catch the bar locked out, palms up, dropping into a half squat.
- 6
Stand fully, then lower the bar back to the start.