Barbell Power Snatch
Explosive Olympic lift from floor to overhead catch in partial squat, targeting glutes, quads, and traps to develop power, speed, and coordination for athletic performance.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Glutes, Traps, Quads, Shoulders
Secondary Muscles
Abs, Lats, Calves
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Traps
9/10Upper Traps
Quads
8/10Rectus Femoris, Vastus Lateralis
Shoulders
8/10Anterior Delts, Medial Delts
Hamstrings
7/10Biceps Femoris
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis
Lats
4/10Calves
4/10Gastrocnemius
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Full recovery between heavy sets
How to Perform
Position barbell over mid-foot with feet hip-width apart, toes out slightly. Grip wide with hook grip, hips low, chest up, back neutral.
- Push through mid-foot to lift bar off floor, keeping it close to shins.
- Extend knees and hips smoothly as bar passes knees.
- Shift to power position with hips forward, knees re-bent.
- Explode into triple extension with hips, knees, ankles; shrug shoulders.
- Pull under bar by rotating elbows and dropping into partial squat.
- Catch bar overhead with arms locked, feet wider for stability.
- Stand fully to finish with bar overhead.
Coaching Tips
Form Cues
- Keep bar close
- Triple extension explosive
- Active shoulders overhead
- Neutral spine always
- Wide grip consistent
- Punch through to lockout
Breathing
Inhale deeply to brace core before pull; exhale sharply during explosive extension and catch.
Tempo
0-0-1
Range of Motion
Bar starts on floor, pulls to full triple extension reaching chest height, catches overhead in partial squat with hips above knees, then stands to full lockout.
Safety
Safety Notes
- Warm up thoroughly before attempting
- Start with empty bar for technique
- Use bumper plates for safe drops
- Maintain neutral spine to avoid injury
- Ensure proper overhead mobility
- Learn to bail safely if needed
Spotting
Spot from behind for heavy lifts; use platforms with bumpers; not ideal for spotting—prefer coach supervision and safeties.
Common Mistakes
- Rounding back during pull
- Bar drifting away from body
- Incomplete arm lockout
- Excessive foot movement
- Rushing transition phase
- Collapsing in catch
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Wrist or elbow issues
- Poor overhead mobility
Flexibility Needed
- Full ankle dorsiflexion
- Shoulder flexion to 180 degrees
- Hip mobility for squat catch
Build Up First
- Mastery of snatch grip deadlift
- Proficiency in overhead squat
- Basic triple extension mechanics
Also known as
Power Snatch, Barbell Snatch
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