Power Snatch
Power Snatch (Half Squat Snatch, Half Seat Snatch) — is a partial snatch exercise that involves lifting a barbell from the platform to overhead as in the regular snatch, but the difference is the height of the catch. Usually the power snatch is performed with the thigh parallel to the floor and higher. The Power Snatch is a great exercise for athletes who are new to weightlifting or who have limited range of motion in their joints. The Power Snatch is an explosive movement that requires a rapid extension of the hips, knees, and ankles. It helps develop power in these lower body joints and the athlete's overall speed and explosiveness.
performing
Stand with your feet hip-width apart, toes pointed slightly outward. The barbell should be positioned over the balls of your feet. Grasp the barbell with a hook grip. Move your shins toward the barbell. Keep your back straight, chest up, and shoulders over the barbell.
Begin the lift by pushing through your legs, keeping your back straight and maintaining the barbell close to your body. As the barbell passes your knees, extend your hips and knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
Once your hips and knees are fully extended, shrug your trapezius and simultaneously stand on your toes, then keep pulling the barbell upward with your arms.
While the barbell reaches its highest point, slide your feet to the sides, quickly drop into a partial squat position and catch the barbell overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
Stand up with the barbell overhead. Fully extend your hips and knees while stabilizing the barbell overhead. Control the descent of the barbell to the starting position.
The Power Snatch is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a squat.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming of the Power Snatch can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters might focusing on varying intensity and volume over time.
The Power Snatch can be a useful variation for refining snatch technique. Athletes can work on specific aspects of the lift, such as the second pull and the catch, without the full range of motion and complexity of the squat snatch. It can also be performed as a light variation of the snatch during the deloading phase.
It is a highly coordinated exercise and is usually performed before squat snatch, clean and jerk, pull or squat, but after a muscle snatch.
In the Power Snatch program, reps vary from 1 to 5 and load from 50 to 90% of the best snatch. Sets also vary at the same rate.
Variations
Different variations of the Power Snatch used to train specific aspects:
Hang Power Snatch. Start the lift from a different hanging position (below or above the knee, at the hips), focusing on the second pull, positioning and timing.
No feet Power Snatch. Catch the barbell in a partial squat without feet splitting, emphasizing full hips extension.
Pause Power Snatch. Make a pause during the lift at a different height, focusing on the positioning and balance.
Slow Pull Power Snatch. Perform the lift with a slow pull until mid-thigh focusing on the second pull, positioning and timing.