Snatch (Power) | Gymacetamol

Muscles Worked

Primary

GlutesShoulders

Secondary

QuadricepsHamstringsBack

Quick Cues

1

Explosive pull from the floor

2

Catch overhead above parallel

3

Lock out arms fast

4

Stabilize the catch

Equipment Needed

Barbell

Stand with feet hip-width apart and take a wide grip on the bar (hands near the collars).
Set your back flat, chest up, and shoulders over the bar.
Push the floor away, keeping the bar close to your body.
As the bar passes your knees, explosively extend your hips and shrug.
Pull yourself under the bar and catch it overhead in a partial squat (above parallel).
Lock your arms out fully with the bar directly over your mid-foot.
Stand up to complete the lift.
Lower the bar under control.
Repeat for the desired number of repetitions.

Common Mistakes

Catching the bar with stiff legs

Not extending the hips fully

Pressing the bar out instead of catching it

Pro Tips

Receive the bar in a partial overhead squat for speed work

Focus on a fast turnover and punch-through overhead

Use this variation for developing speed and timing

Your Progress

Variations

Squat Snatch

Hang Snatch

Muscle Snatch