Power Snatch
The Power Snatch is an explosive Olympic lifting variation where you lift a barbell from the floor to an overhead position in one continuous motion, catching it in a partial squat. It is a premier exercise for developing total-body power, speed, and coordination.
Because the Power Snatch places high demands on your central nervous system, the AI analyzes your HRV and sleep data to determine if you are primed for peak power output or require a lighter technical session. By tracking your RPE and load stability over time, the app adjusts intensity to prevent neural burnout, ensuring you train explosively without compromising recovery or form.
Form Cues
- Keep the barbell close to your shins and thighs throughout the pull
- Explode aggressively through your hips, knees, and ankles simultaneously
- Pull your elbows high and outside before punching your arms overhead
- Catch the bar in a partial squat with locked elbows and a tight core
- Don't let the bar swing out away from your body in a looping arc
- Don't bend your arms to pull the weight up before your hips fully extend
- Don't catch the bar with soft or bent elbows
- Don't jump your feet out excessively wide upon landing
Common Mistakes
- Pulling with the arms too early
- Allowing the bar to loop away from the body
- Failing to reach full hip extension
- Catching with unstable or bent elbows
- Landing with feet too wide
Muscles Worked
This movement is a total-body power developer that relies heavily on the glutes, hamstrings, and quadriceps to generate massive upward momentum. The upper back, traps, and lateral deltoids play a critical role in the high pull and stabilizing the barbell overhead, while the core maintains rigidity throughout the explosive transfer of energy.
Primary
Secondary
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