# Power Snatch

URL: https://heatsy.app/ex/power-snatch

Also known as: Barbell Power Snatch, BB Power Snatch, Power Snatches, Power Snatch from Floor

Body region: Legs, Glutes, Back, Shoulders, Arms

## Muscles

- Main: Trapezius, Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis
- Helps: Deltoid, Biceps Femoris, Semitendinosus, Semimembranosus, Soleus, Triceps
- Holds: Serratus Anterior, Erector Spinae, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Barbell

## Technique

1. Set a wide snatch grip and stand with the bar over mid-foot, hips above the knees, back flat.
2. Push the floor away, bringing the bar past the knees, then jump and shrug as it travels up close to your body.
3. Pull under the bar and catch it overhead in a quarter squat with locked arms.
4. Stand up fully with the bar stable over the back of your head.
5. Lower the bar to the hips and then to the floor under control.

### Cues

- Keep the bar near the thighs until the jump.
- Punch up to lock the elbows quickly.
- Learn it with a light bar or broomstick first.

### Common mistakes

- Pulling with the arms early.
- Letting the bar swing forward away from the legs.
- Catching with bent arms.
- Rounding the lower back during the first pull.

## Alternatives

- [Hang Power Snatch](https://heatsy.app/ex/hang-power-snatch)
- [Snatch](https://heatsy.app/ex/barbell-snatch)
- [Snatch Pull](https://heatsy.app/ex/barbell-snatch-pull)