Adiletix - Barbell Power Snatch - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
Barbell Power Snatch
1 - Stand with your feet hip-width apart, with the barbell over your mid-foot. Grip the bar with a wide snatch grip (much wider than shoulder-width), palms facing down.
2 - Hinge at the hips and bend your knees to lower into the starting position. Keep your chest up, back flat, and arms straight. The bar should be close to your shins.
3 - Begin the first pull by driving through your legs, keeping the bar close to your body and your back angle constant as the bar rises from the floor to just above the knee.
4 - Transition into the second pull by explosively extending your hips, knees, and ankles simultaneously (triple extension), shrugging your shoulders and pulling the bar upward aggressively.
5 - As the bar reaches maximum height, pull yourself under the bar by dropping into a partial squat (not a full squat) and rotating your elbows under and around the bar to catch it overhead.
6 - Catch the bar in a locked-out overhead position with arms fully extended, core braced, and in a partial squat stance. Your weight should be balanced through your whole foot.
7 - Stand fully upright to complete the lift, then lower the bar back to the floor in a controlled manner and reset for the next repetition.
