How to do the Power Snatch, step by step
- Get into your starting position with a wide grip and the bar over midfoot.
- Lift the bar under control until it passes your knees.
- Explosively extend your hips, knees, and ankles.
- Drop under the bar briefly.
- Catch the bar with locked arms, hips above knee height.
- Stand all the way up and hold the bar steady.
Common mistakes and how to fix them
- Pressing the bar out instead of catching itget under faster and lock your arms immediately
- Leaning backextend straight up
- Catch too lowpick a weight you can catch in a power position
How to scale the Power Snatch
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hang Power Snatch
- Power Snatch with an empty bar
- Dumbbell Power Snatch
Also known as
P snatch
Benchmarks with Power Snatch
- Randy75 Power Snatch 35 kg
- Hope3 rounds, 1 min each: Burpees, Power Snatch 34 kg, Box Jump 61 cm, Thruster 34 kg, Chest-to-Bar Pull-ups; 1 min rest
- Open 14.1 / 11.110 min AMRAP: 30 Double Unders, 15 Power Snatch 35 kg
- Open 16.37 min AMRAP: 10 Power Snatches 35 kg, 3 Bar Muscle-ups
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.