Barbell power snatch

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids

Secondary muscles

Trapezius, Rhomboids, Brachioradialis, Biceps Brachii

How to do it

1. Begin in a squatted position with your feet hip-width apart, holding a barbell with a wide grip (palms facing your body), hands wider than shoulder-width apart. The barbell should be resting on the floor.
2. Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
3. Quickly rotate your elbows under the bar and catch it in a wide overhead position with your elbows fully extended and your body in a partial squat. Stand up straight to complete the lift.
4. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Focus on an explosive hip extension to generate the necessary force for the snatch.
• Engage your shoulders and traps during the shrug to assist in lifting the barbell.
• Use your legs and hips rather than relying solely on your arms to lift the barbell.