Power Snatch

The Power Snatch is an accessory exercise for the the clean in Olympic weightlifting.

Points of Performance: 

• Start position should be with the barbell in close proximity to shins with the front edge of the shoulder slightly ahead of the bar when viewed from the side.

• The initial movement from the floor is initiated with a strong push from the quads more than the clean due to the lower position required with the wider grip used in the snatch.

• Back angle should remain constant from the floor to the time the barbell crosses the knees, at which time the torso will become more vertical.

• All upwards force on the barbell is produced by the legs.

• Arms aggressively pull your body down into the correct receiving position.

• Receive the bar above parallel (femur parallel or above in relation to floor).

• A missed Power Snatch should result in a Snatch (full squat). In other words your feet should land in your squat position on all power cleans.

Error Correction:

• Slow turnover in Snatch

• Falling under clean/lack of elevation force on barbell during clean

• Barbell crashing/soft shoulders at receipt of barbell

• Improve timing between 2nd and 3rd pull 

Common Faults:

• Pulling the bar upwards/muscling weight with arms

• Spreading the feet excessively to receive above parallel 

Training Effects:

• Develops ability to accelerate barbell vertically/higher with legs.

• Increases speed of turnover.

• Develops ability to absorb force and abruptly arrest momentum.

Other Benefits:

• Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.

• Can be used more effectively than the full snatch by athletes with flexibility/movement limitations due to injury or lack of flexibility.

• Many variations to develop aforementioned effects in more specific training protocols.

See also: Hang Power Snatch (Below Knee), Hang Power Snatch (Above Knee), Hang Power Snatch (Upper Thigh), Dip Power Snatch