Exercise Library
OLYMPIC LIFTSadvanced
Power Snatch
The power version of the snatch, receiving the bar overhead at very high speed. The power snatch emphasizes speed, coordination and whole-body power with strong transfer to jump RFD and arm-swing coordination — but it has a high technical barrier.
Glutes, hamstrings, traps, shoulders, core4-6 sets × 2-3 reps @60-75% snatch 1RM
Coaching cues
- 1.Wide grip; long pull but keep the bar close
- 2.Legs and hips explode first; arms guide after
- 3.Lock the shoulders actively in the catch — don't let ribs flare
- 4.Light and fast beats heavy and slow
Detailed training method
[Steps]1. Wide grip (15-20cm wider than shoulders)→2. First pull (floor to knees)→3. Second pull (knees to hips, explosive)→4. Triple extension + shrug→5. Quick drop into the catch→6. Lock the bar overhead→7. Stand tall
[Common Errors]✗ Grip too narrow→wide is more efficient ✗ Unstable catch→lock the shoulders fast ✗ Arms fire early→legs explode first
[Progressions]Snatch pull→hang snatch→above-knee snatch→full snatch→squat snatch
[Jump-Specific]Emphasizes speed and power even more than the clean; wide grip = longer lever = more speed emphasis; a top choice for jump-specific lifting
Avoid with shoulder, wrist or lumbar issues; learn under a coach
Related calculators
Related exercises
Power Clean
Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat)
Hang Clean
Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly
Jump Shrug
From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion