← Back to library
Last updated March 5, 2026
Media unavailable
full bodyshouldersHamstringsQuadricepsTrapezius
Power Snatch
Explosively pull a barbell from the floor to overhead in one fluid motion, catching it with arms locked out without dropping into a full squat.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstringsglutes (max)quadsupper trapsfront shoulders
Secondary
lower backside shoulderslatsforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet hip-width apart with the barbell over mid-foot.
- Take a wide overhand grip — arms should form a wide V when standing.
- Set your back flat, chest up, and hips below your shoulders.
- Step 2First Pull
- Drive through your legs to lift the bar off the floor.
- Keep the bar close to your body as you rise.
- Maintain your back angle until the bar passes the knees.
- Step 3Second Pull and Catch
- Once the bar passes the knees, explosively extend your hips, knees, and ankles.
- Shrug powerfully and pull the bar upward, keeping it close to your torso.
- As the bar reaches its peak height, quickly punch your arms overhead.
- Catch the bar with arms locked out overhead, absorbing with a slight knee bend.
- Stabilize and stand tall to complete the lift.
- Step 4Lowering
- Lower the bar to your shoulders, then to your thighs.
- Guide it back to the floor under control or drop with bumper plates.