Power Snatch to Overhead Squat
10 reps
Snatch the bar overhead, then squat deep while holding it up.
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QUADS
Power Snatch to Overhead Squat
This advanced lift ties a power snatch to an overhead squat, snapping the bar overhead in one pull then squatting deep while keeping it locked out above you. It demands and builds full-body strength, shoulder stability, mobility and coordination all at once. The overhead squat portion adds serious leg and core work under an unstable load.
How to do it
- 1
Set the loaded bar on the floor and grip it overhand wider than your shoulders, chest up and back flat.
- 2
Roll the bar to your shins and set your upper body to pull.
- 3
In one motion, bring the bar to the hang just above your knees, then explosively drive your hips forward and extend your legs, rising onto your toes.
- 4
Pull the bar overhead with your traps and shoulders, dropping under it into a catch with the bar locked out slightly behind your head.
- 5
With the bar overhead, push your hips back and bend your knees into a full overhead squat.
- 6
Drive your legs to stand and return the bar to the floor.