Barbell Power Snatch
An explosive pull from the floor to overhead, caught in a quarter squat — full-body power without the depth of a full snatch.
Video
Body map
Primary
Abs
Secondary
none
Step by step
- Stand with feet hip-width apart and the bar over mid-foot, gripping the bar wide with a flat back.
- Pull the slack out of the bar, brace your core, and take a deep breath into your belly.
- Drive the legs into the floor and accelerate the bar up the body as the hips extend explosively.
- Pull yourself under the bar quickly and catch it overhead with arms locked out and elbows tight.
- Stop the catch in a quarter-squat position with the bar stable directly over the middle of the foot.
- Stand fully tall, then lower the bar back to the hips and down to the floor under control.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.