Power Snatch

The power snatch is an Olympic weightlifting exercise where the barbell is lifted overhead in one continuous motion from the floor with a wide grip.

Instructions

• Stand with your feet hip-width apart, and position the barbell over your mid-foot.
• Grip the barbell with a wide grip, arms straight, and your shoulders over the bar.
• Engage your core and lift the barbell by extending your knees and hips, keeping the bar close to your body.
• As the bar passes your knees, explosively extend your hips and knees to accelerate the bar upward.
• Drop under the bar by quickly bending at the hips and knees as you pull yourself under the barbell.
• Catch the bar overhead with arms fully extended and stand up to complete the lift.

Common Mistakes to Avoid

• Not keeping the bar close to the body during the lift.
• Starting with hips too low or too high, impacting power generation.
• Pulling with the arms instead of using lower body strength.
• Failing to fully extend the hips and knees before dropping under the bar.
• Poor overhead position, leading to instability.

Additional Information