Power Snatch
Muscles worked: Quads, Glutes, Traps (assisted by front delts).
How to do it
- Begin with a loaded barbell on the floor.
- Begin the first pull by driving through the front of the heels, raising the bar from the ground.
- Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible.
- As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead.
- Return to a standing position with the weight over head.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Catch high - no full squat
- Bar stays close the whole pull
Logging it
IronPack suggests working in the 1 to 3 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Barbell Shrug - traps
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
Track the power snatch properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.