Barbell Power Snatch

Barbell Power Snatch


This exercise involves lifting a barbell from the ground to overhead in one fluid motion, using a wide grip and explosive power from the legs and hips. It is a complex movement that requires proper technique and practice to master.

Equipment Required

Barbell Power Snatch Instructions

  1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart and your toes pointing forward.
  2. Bend down and grip the barbell with your hands slightly wider than shoulder-width apart, palms facing down.
  3. Stand up, keeping your back straight and your arms extended.
  4. Bend your knees slightly and explosively pull the barbell up towards your chest, keeping it close to your body.
  5. As the barbell reaches chest height, quickly rotate your elbows underneath the bar and press it overhead, locking out your arms.
  6. Lower the barbell back down to the starting position, keeping it close to your body and bending your knees slightly to absorb the impact.
  7. Repeat for the desired number of reps.

Barbell Power Snatch Form & Visual

Barbell Power Snatch

Barbell Power Snatch Benefits

  • Improves explosive power and speed
  • Targets multiple muscle groups including the shoulders, back, hips, and legs
  • Enhances coordination and balance
  • Increases flexibility and mobility in the hips and ankles
  • Can improve athletic performance in sports such as weightlifting, basketball, and football
  • Can be modified for different fitness levels and goals

Barbell Power Snatch Muscles Worked

  • Trapezius
  • Deltoids
  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Abdominals
  • Erector Spinae

Barbell Power Snatch Variations & Alternatives

  • Dumbbell Power Snatch
  • Kettlebell Power Snatch
  • Single Arm Dumbbell Power Snatch
  • Hang Power Snatch
  • Split Stance Power Snatch