Power Snatch

A partial Olympic lift: the bar goes from the floor to overhead in one pull, caught in a quarter squat. Very technical.

• Compound
• Barbell
• Intermediate

How to do it

• Wide grip, pull accelerating with your hips
• Catch the bar locked out overhead in a quarter squat
• Stabilise and lower under control

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive pull from the floor to overhead in one movement

Common mistakes

• Pulling with your arms before your hips
• Catching it with your elbows bent

Muscles worked

Primary

• Shoulders
• Glutes

Secondary

• Traps
• Quads
• Erectors / lower back
• Core / abs

Alternatives

• Full Snatch
• Conventional Deadlift