Power Snatch

Hamstrings

Power Snatch

LevelExpert EquipmentBarbell MechanicCompound ForcePull

An explosive Olympic lift that moves the bar from the floor to overhead in one motion, caught in a quarter squat. It develops speed, power and coordination across the whole body.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesCalves Glutes Lower Back Quadriceps Shoulders Traps Triceps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min

Estimate range 34–56 kcal (±25 %)

Muscle mass worked35 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet hip-width apart and the bar over the middle of your feet.
2Take a wide overhand grip so the bar sits near your hip crease when standing, using a hook grip.
3Set your hips, lift your chest and straighten your back with your arms straight and shoulders slightly over the bar.

How to perform

1Push with your legs to lift the bar from the floor, keeping it close to your shins.
2As the bar passes your knees, drive your hips forward and extend your legs explosively.
3Shrug and pull the bar high, keeping it close to your body.
4Drop quickly under the bar and catch it overhead with locked arms in a quarter squat.
5Stand tall, then lower the bar to the floor under control.