Power Snatch

Set-up

• Take a wide grip on the bar, so it sits in the crease of your hips when you stand.
• Set up with a flat back, chest up and arms straight, shoulders slightly in front of the bar.

How to do it

1. Lift the bar smoothly from the floor past your knees.
2. Extend explosively through your hips and legs as the bar reaches your upper thighs.
3. Pull yourself under the bar and catch it overhead with locked arms in a quarter squat.
4. Stand up tall with the bar held overhead.

Coaching cues

• Keep the bar close: brush your thighs on the way up.
• Punch up into the bar as you catch it.

Common mistakes

• Swinging the bar out in front of the body.
• Catching with soft, bent elbows.

Safety

• Learn this lift with a qualified coach, starting with a broomstick or an empty bar.