Power Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do Power Snatch
- Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
- Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
- Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
- Return to a standing position with the weight over head.
Muscles Worked
Alternatives to Power Snatch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Split Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
2
Hang Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
3
Hang Snatch - Below Knees
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
4
Muscle Snatch
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
5
Snatch Deadlift
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
6
Clean
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
7
Power Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
8
Power Stairs
An intermediate compound strongman exercise that works the hamstrings.
-
9
Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
-
10
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
Frequently Asked Questions
What muscles do power snatch work?
Power Snatch primarily works the hamstrings. The calves, glutes, lower back, quads, shoulders, traps and triceps assist as secondary muscles.
What equipment do I need for power snatch?
Power Snatch uses barbell.
Power Snatch: is it suitable for beginners?
Power Snatch is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of power snatch?
Split Snatch, Hang Snatch, Hang Snatch - Below Knees train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my power snatch reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; power snatch can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Power Snatch with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.