Exercise guide
Power Snatch
The Power Snatch moves the bar from the floor to overhead in one continuous lift. The legs and hips accelerate the bar, while the shoulders, upper back, arms, and trunk guide and stabilize the overhead catch.
Training context
Before Adding the Power Snatch
The Power Snatch requires a controlled wide grip, strong overhead lockout, and the ability to receive the bar in a partial squat. The bar should remain close throughout the pull rather than looping forward.
Use light technical work until the pull and catch remain consistent. Missed lifts should be dropped only on a suitable platform with bumper plates and clear space.
Technique overview
Finish the pull before moving beneath the bar
Lift the bar from the floor with the shoulders and hips rising together. Accelerate through the hips, knees, and ankles, then pull beneath the bar as the feet move to the receiving stance. Lock the arms overhead, stabilize in a partial squat, and stand fully.
Treat this as an overview and use a range, pace, and setup you can control.