The Power Snatch is an Olympic weightlifting movement that involves explosively lifting a weighted barbell from the ground to overhead in one fluid motion. It primarily targets the muscles in the back, shoulders, and legs, while also engaging the core and grip strength.
How to perform
Step by step instructions for the Power Snatch exercise:1. Begin by standing behind the barbell with your feet shoulder-width apart and the barbell positioned directly over your feet.
2. Bend at the hips and knees to lower your body and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Engage your core and lift the barbell off the ground, keeping your back flat and chest up.
4. Explosively extend your hips and knees to drive the barbell upwards, while simultaneously pulling yourself under the barbell by reaching and pulling it overhead.
5. Catch the barbell in a partial squat position, with your arms fully extended and the barbell directly overhead.
6. Stand up tall with the barbell overhead and elbows locked out.
7. Lower the barbell back down to the starting position by reversing the movement, keeping control of the barbell as you descend.
8. Repeat for the desired number of repetitions.
9. Remember to maintain proper form throughout the exercise, focusing on keeping your back flat, chest up, and core engaged. Practice with lighter weights before progressing to heavier loads to ensure technique is correct and to prevent injury.
Equipment required
No equipment required