Full Power Snatch

Full Power Snatch

The full power snatch is an advanced weight lifting exercise that builds power, strength, and coordination.

Instructions

How to perform a Full Power Snatch:

Stand with your feet approximately hip width apart.
  • Stand with your feet approximately hip width apart.

    Stand with your feet approximately hip width apart.

  • Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.

    Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.

  • Lift the barbell off the ground by extending your knees and hips. Keep your arms straight.

    Lift the barbell off the ground by extending your knees and hips. Keep your arms straight.

  • As the bar reaches mid-thigh, jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. As you jump, shrug your shoulders. Try to keep the weight close to your body.

    As the bar reaches mid-thigh, jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. As you jump, shrug your shoulders. Try to keep the weight close to your body.

  • As the bar is moving up, drop your body down and get under the bar so that the weight is caught above your head with your legs bent at a 90 degree angle.

    As the bar is moving up, drop your body down and get under the bar so that the weight is caught above your head with your legs bent at a 90 degree angle.

  • Your head should be forward of the bar as you catch it. Your feet should move out slightly so you land with your feet shoulder width apart.

    Your head should be forward of the bar as you catch it. Your feet should move out slightly so you land with your feet shoulder width apart.

  • Finish by fully extending your legs while holding the bar overhead.

    Finish by fully extending your legs while holding the bar overhead.


 Questions

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