PVC Snatch
The PVC Snatch is a fundamental technique drill that mimics the Olympic snatch using a lightweight pipe to refine movement mechanics and mobility. It helps develop the coordination required to explosively lift from the ground to an overhead squat position without the risk of heavy loading.
While this is a lightweight drill, AI coaching optimizes it by analyzing your recovery status; if HealthKit data shows low HRV or poor sleep, the app may prescribe this exercise to maintain movement patterns without taxing your central nervous system. The AI also tracks your RPE (Rate of Perceived Exertion) to gauge technical proficiency—if you rate the difficulty high despite the light weight, the app knows to delay progressing you to a weighted barbell. Additionally, logging pain during this mobility-demanding movement helps the AI identify shoulder or hip limitations and adjust future exercise selection accordingly.
Form Cues
- Keep the PVC pipe close to your body throughout the entire pull
- Drive your hips forward and fully extend your knees before pulling with your arms
- Shrug your shoulders aggressively at the top of the extension
- Pull yourself quickly under the bar into a squat position
- Lock your elbows out forcefully as you catch the pipe overhead
- Don't bend your elbows early before your hips have fully extended
- Don't swing the pipe away from your body in a wide arc
- Don't land on your toes; keep your weight balanced mid-foot
- Don't press the bar up after catching it; catch it with locked arms
Common Mistakes
- Early arm bend (muscling the weight)
- Looping the bar path
- Incomplete hip extension
- Slow turnover speed
- Landing with heels off the ground
Muscles Worked
This exercise primarily targets the anterior deltoids and upper trapezius as you stabilize the pipe in the overhead position. It also relies heavily on the posterior chain (glutes and hamstrings) for the explosive hip drive, while the quadriceps and core work to stabilize the body during the receiving squat phase.
Primary
Secondary
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