Barbell Power Snatch
The Barbell Power Snatch is a dynamic full-body exercise that develops strength, power, and coordination.
To perform the exercise:
- Stand with your feet shoulder-width apart, barbell on the floor in front of you.
- Grip the barbell with a wide grip, keeping your back straight and core engaged.
- In one explosive motion, lift the barbell off the ground, extending your hips and knees.
- Pull the barbell upward, shrugging your shoulders and transitioning into a squat position.
- Catch the barbell overhead with arms fully extended, then stand up to complete the lift.
How to perform the Barbell Power Snatch
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Power Snatch using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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