Barbell Power-Snatch
Explosive full-body exercise! The Barbell Power-Snatch builds strength, power, and coordination. Master this advanced lift!
The Barbell Power-Snatch is a compound exercise that mainly works the quads and back, with help from the glutes & hips and lower back. You'll need: barbell or weight plates.
Required Equipment
Barbell Power-Snatch Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Barbell Power-Snatch Variations and Alternatives
How to do the Barbell Power-Snatch
Stand with your feet hip-width apart and grip the barbell with a wide overhand grip.
Lower your hips, keep your chest up, and engage your core with your arms fully extended.
Drive powerfully through your legs and hips to accelerate the barbell upward in a straight line.
Pull high with your elbows, drop quickly under the bar, and catch it overhead with locked arms in a partial squat.
Stand up straight to lock out the weight before carefully lowering it back to the floor.
Barbell Power-Snatch FAQs
What muscles does the Barbell Power-Snatch work?
The Barbell Power-Snatch mainly works the quads and back, with help from the glutes & hips and lower back. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Barbell Power-Snatch?
Barbell or weight plates.
Is the Barbell Power-Snatch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Power-Snatch go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Power-Snatch variations and alternatives?
Similar exercises include the Barbell Clean & Jerk, Barbell Clean High Pull, Barbell Clean Pull and Hang & Power-Clean.
Training calculators
Work out the numbers behind your training before your next session.