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Barbell Power Snatch to Overhead Squat
Full-body Olympic lift combining explosive power snatch and overhead squat to develop strength, power, coordination, and overhead stability for athletic performance.
About Exercise
Equipment
Barbell
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Hamstrings
Secondary Muscles
Abs, Calves, Triceps
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Shoulders
7/10Anterior Delts, Medial Delts
Traps
6/10Upper Traps
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius
Triceps
4/10Long Head
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Full recovery for technical quality
How to Perform
Position barbell over mid-foot with feet hip-width apart, toes out. Grip wide snatch-style, hips back, chest up, core braced.
- Push through floor to initiate first pull, keeping bar close and arms straight.
- Explode hips, knees, ankles as bar passes knees.
- Shrug shoulders and pull elbows high to accelerate bar vertically.
- Drop into partial squat catch, punching bar overhead with locked elbows.
- Stabilize overhead, then descend into full squat with bar over mid-foot.
- Drive through heels to stand, keeping bar locked overhead.
- Lower bar to floor controlled.
Coaching Tips
Form Cues
- Keep bar close to body
- Triple extend explosively
- Active shoulders overhead
- Core braced always
- Elbows locked out
- Drive through heels
Breathing
Inhale deeply to brace core before pull; exhale forcefully during explosive extension and catch.
Tempo
0-0-1
Range of Motion
Pull bar from floor to overhead lockout; squat to hip crease below knees with full elbow extension and active shoulders.
Safety
Safety Notes
- Maintain neutral spine throughout
- Ensure full overhead mobility before loading
- Use bumper plates for safe drops
- Avoid if shoulder or wrist issues present
- Warm up thoroughly with mobility drills
- Learn dumping technique for instability
Spotting
Spotter assists during catch if needed; prefer platforms with bumpers for safe drops; not recommended for solo heavy sets.
Common Mistakes
- Rounding back during pull
- Incomplete elbow lockout
- Leaning forward in squat
- Loose core bracing
- Slow second pull
- Bar drifting forward
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for deep squat
- Thoracic spine extension
Build Up First
- Proficient power snatch technique
- Master overhead squat stability
- Hip hinge competency
Also known as
Power Snatch Overhead Squat, Snatch to Overhead Squat, Barbell Snatch Overhead Squat
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