Full body / Advanced / Compound (multi-joint)

Power Snatch

A barbell explosive exercise for the hamstrings, with the calves, glutes and lower back assisting.

At a glance

Primary: Hamstrings
Secondary: Calves, Glutes, Lower back (erectors), Quads, Rear delts, Upper traps, Triceps
Equipment: Barbell
Movement pattern: Hip hinge
Level: Advanced
Type: Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
Return to a standing position with the weight over head.

✗ Catching with bent elbows or the bar behind the head.
Why it hurts: The shoulders are loaded in an unstable, extreme position; this is a common way to hurt the shoulder or elbow.
✓ Instead: Punch up into locked elbows with the bar over the back of the neck. Learn it with a PVC pipe or empty bar and a coach.
✗ Bar swinging away from the body.
Why it hurts: The lower back and shoulders have to fight the bar back into position.
✓ Instead: Keep the bar close, brushing the thighs, and drive up with the legs before pulling under.