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The Power Snatch for Total Body ExplosivenessThe power snatch is a whole body lift in which the bar is accelerated from the floor to overhead in a single, coordinated movement.
Position 1: Starting Position. As with the power clean, start with the bar at about mid-shin. Choose an even, wide grip. The width of the grip shortens the distance the bar must travel to reach the overhead position. The shoulders should be well over the bar, the back flat, and the head slightly hyperextended in preparation for the pulling action.
Training Tip: Your starting position will not be exactly the same as for the power clean. The width of the grip forces minor adjustments in positioning. It may feel easier to keep the bar closer to the body during the pull phase. Position 2: Above the Knees. The bar is lifted smoothly and steadily. As it passes the knees, it should brush by the thighs in preparation for the pronounced acceleration in Position 3. Note that this position is the same as for the power clean (shown below), except for the width of grip.
Training Tip: Anticipate feeling the full extension well in advance of its execution. In preparation, pull steadily without pulling too fast or jerking, then explode after the bar passes the knees. Position 3: Full Extension. As a result of the powerful thrust of the hips toward the bar, the bar accelerates rapidly and the body pulls the bar as high as possible in preparation for the movement overhead.
Training Tip: Anticipate feeling the shrug and full extension on the toes. If you are not in a position to feel the full body extension, revisit the starting position and make adjustments from the floor. Practice the movements in a mirror to check your execution. You must adjust to accommodate the nearly straight, vertical path of the bar, not the reverse. Position 4: Catch Overhead. As the bar continues to rise, the body drops quickly under the bar as the feet are rapidly repositioned to a wider stance. For the power snatch, the bar is caught overhead with the body in a partial squat position, followed immediately by a full standing position.
Training Tip: The partial squat permits a slightly shorter pulling distance, allowing you to make the catch with heavier weightloads. Note that the bar must be balanced above the hips and feet. This NSCA video shows the complete power snatch exercise. With the Olympic lifting variations, it is helpful to have an Olympic bar with rubber plates so you can simply step away from the bar and drop it, should you not be able to make a heavy lift successfully. There is a high degree of transfer between the power snatch, the power clean, and their variations, so improvement in one lift or phase positively affects the learning and performance of the others. For more on related training principles, see The Principle of Variation The Principle of Transfer Together, they can dramatically improve similar sport-related movements with the same components of fitness when used for sports training.
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