Power Snatch

Setup

1. 01Take a wide snatch grip so the bar sits in the hip crease when standing.
2. 02Stand with the bar over the mid-foot and feet about hip width.
3. 03Set a flat back with shoulders over or slightly ahead of the bar.
4. 04Hook grip the bar and brace before pulling.

Execution

1. 01Push through the floor, keeping the bar close as it passes the knees.
2. 02Explode with full hip and knee extension as the bar reaches the hips.
3. 03Pull the elbows high and keep the bar tight to the torso.
4. 04Punch under and catch the bar overhead with locked arms in a quarter squat.
5. 05Stand fully with the bar stabilized over the back of the head.

Checkpoints

• -The bar contacts the hip crease at extension, not the thighs.
• -The catch height stays above a parallel squat.
• -Arms are fully locked the instant the bar is received.
• -The bar finishes over the shoulder blades, not out front.

Common mistakes

• -Swinging the bar forward off the hips.
• -Pressing out a soft lockout at the catch.
• -Pulling with bent arms before the hips finish.
• -Riding the catch down into a full squat because the pull was slow.