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Full body

Power Snatch

The Power Snatch is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, upper traps 14% and quads (vastus lateralis) 10%.

Level: AdvancedEquipment: BarbellMulti-joint (compound)
Power Snatch demonstration

How to do it

  1. Stand with the bar over the mid-foot, feet hip-width, and take a wide snatch grip with a hook grip.
  2. Set the hips back, chest up, shoulders slightly in front of the bar, back flat.
  3. Lift the bar off the floor smoothly and keep it close past the knees.
  4. Extend hips, knees and ankles explosively when the bar reaches the upper thighs.
  5. Drop into a quarter squat and catch the bar overhead with locked arms.
  6. Stand tall, then lower the bar back to the floor.

Tips

  • Build speed from the floor: slow off the ground, fastest at the hips.
  • Stomp the feet flat into the landing position.
  • Keep the eyes forward throughout the pull.

Common mistakes

  • Jerking the bar off the floor and losing position.
  • Catching below parallel and calling it a power snatch.
  • Swinging the bar out in front with the hips.

Muscles worked by the Power Snatch

  • Gluteus maximus Primary16%
  • Upper traps Primary14%
  • Quads (vastus lateralis) Primary10%
  • Spinal erectors (lower back) Secondary10%
  • Hamstrings (biceps femoris) Secondary8%
  • Quads (vastus medialis) Secondary8%
  • Front delts Secondary6%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Calves (gastrocnemius) Minor5%
  • Side delts Minor4%
  • Lower traps Minor4%
  • Forearm flexors Stabilizer3%
  • Triceps (long head) Stabilizer3%
  • Upper abs Stabilizer2%
  • Rotator cuff Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A fast pull from the floor straight to overhead in one motion: the same triple extension as the clean, with the upper traps and shoulders turning the bar over and locking it overhead.

Power Snatch alternatives

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Frequently asked questions

What muscles does the Power Snatch work?

Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis), front delts and hamstrings (semitendinosus/-membranosus) assist.

Is the Power Snatch good for beginners?

The Power Snatch is rated advanced. If you are new, learn the Snatch first and build up from there.

What is a good alternative to the Power Snatch?

For example the Snatch, Hang Power Snatch and Block Snatch. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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