Power Snatch

The power snatch is commonly abbreviated as “P. Sn.”

The power snatch is a partial lift where the athlete learns multiple aspects of the snatch while performed at full speed. The power snatch is used to learn proper receiving position, balance and timing. The goal of the athlete is to receive the barbell in a manner where their hips do not lower below the height of their own knees.

To properly execute of the power snatch, the athlete should set up as if to execute a classic snatch and use only their legs to initiate the lift off from the floor. The athlete will maintain the same torso angle as a snatch pull to hip until the barbell reaches a height above the knees. When the barbell is above the knees, the athlete must aggressively and violently extend their legs then hips to propel the barbell vertically. As the barbell reaches and makes contact with the hip, the athlete will use their upper body to continue the vertical momentum overhead. After fully extending their lower body, the athlete shall move their feet from the starting position to their squatting position. Making sure their knees and hips are bent, the athlete should focus on keeping the barbell close to the body and becoming flat-footed at the same time as the barbell is locked out overhead.

We recommend performing the hang power snatch as 3-6 sets of 2-4 repetitions.