Power Snatch
How to do the Power Snatch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes, Lower Back, Quads, Shoulders, Traps, Triceps
Barbell
How to do the Power Snatch
- 1
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.
- 2
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.
- 3
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.
- 4
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.
- 5
Return to a standing position with the weight over head.
Log it, see it on your body.
Every Power Snatch set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Power Snatch fits
The Power Snatch shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Power Snatch: common questions
What muscles does the Power Snatch work?
The Power Snatch primarily works the Hamstrings. It also recruits the Calves, Glutes, Lower Back, Quads, Shoulders, Traps and Triceps as supporting muscles.
Is the Power Snatch suitable for beginners?
The Power Snatch is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Power Snatch?
To do the Power Snatch you'll need a barbell.
Is the Power Snatch a compound or isolation exercise?
The Power Snatch is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Power Snatch with correct form?
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. Follow the full step-by-step above for the complete movement.
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