Barbell Power Snatch
Set up over the bar with a wide snatch grip, feet hip-width, flat back and shoulders slightly over the bar. Pull the bar from the floor by extending your legs, then explosively open your hips, knees and ankles to launch the bar upward in one continuous motion. Pull yourself under the bar and catch it locked out overhead in a quarter or partial squat with your arms straight and shoulders active. Stand fully upright to finish, keeping the bar balanced over the middle of your feet.
BACK · FULL BODY
How it is executed
- Set up over the bar with a wide snatch grip, feet hip-width, flat back and shoulders slightly over the bar.
- Pull the bar from the floor by extending your legs, then explosively open your hips, knees and ankles to launch the bar upward in one continuous motion.
- Pull yourself under the bar and catch it locked out overhead in a quarter or partial squat with your arms straight and shoulders active.
- Stand fully upright to finish, keeping the bar balanced over the middle of your feet.
Variations and substitutions
Put it to work in Kaizer
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Glossary and calculators
MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.Training splitA training split is how the week's work is distributed across the available days.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
