Power Snatch to Overhead Squat
The Power Snatch to Overhead Squat is a complex Olympic lifting hybrid that combines an explosive pull from the floor with a stability-focused deep squat. This exercise builds explosive power, coordination, and significant overhead mobility while targeting the posterior chain and quadriceps.
This complex lift places high demands on your central nervous system and joint mobility. The AI analyzes your HRV and sleep data to determine if your neurological recovery supports this high-skill movement today or if a regression is safer. Additionally, by tracking RPE and consistency across sets, the app can detect fatigue-induced stability loss in the overhead position, suggesting weight adjustments to prevent injury.
Form Cues
- Drive explosively through your heels to generate upward momentum
- Keep the bar close to your body during the pull
- Punch the ceiling to aggressively lock out your elbows in the catch
- Stabilize the bar overhead before descending into the squat
- Keep your chest up and armpits facing forward during the squat
- Don't pull with your arms before extending your hips
- Don't let the bar swing away from your body
- Don't allow your elbows to bend or soften while overhead
- Don't let your knees collapse inward during the squat
- Don't rush the transition between the catch and the squat
Common Mistakes
- Bending arms too early in the pull
- Incomplete hip extension
- Lack of overhead shoulder mobility
- Rounding the back during the squat
- Relaxing shoulder tension at the bottom
Muscles Worked
This exercise is a total-body developer that primarily targets the glutes and hamstrings during the explosive pull phase, and the quadriceps during the squat. It heavily relies on the lateral deltoids, upper trapezius, and triceps to stabilize the load overhead, while requiring intense core engagement to maintain an upright torso.
Primary
Secondary
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