Power & Strength Training

The Power Snatch is a derivative of the first exercise involved in an Olympic Weightlifting competition – the Snatch. 

The Power Snatch is a very fast and dynamic exercise.  If you like whole body exercises that challenge you and are exhilarating then you should incorporate the Power Snatch into your weekly routine.  

This movement is a very appropriate training exercise for all sportspeople and fitness enthusiasts to develop speed, power and to improve coordination.

The Power Snatch is similar to the competitive Snatch lift, apart from the requirement to ‘catch’ the bar in the deep knee bend position.  To perform a Power Snatch, the finish position should be reached with the top of the thighs above parallel.

In this article we will introduce the Power Snatch and the key technical components of the exercise.  In later issues we will look at the Olympic style Pull movements, Squat exercises and other Olympic lift derivatives.

The Power Snatch

This exercise is usually performed with an Olympic barbell weighing 20kg that has sleeves, which turn or spin, for the plates to fit onto.

The plates are of various weights from 1.25kg to 25kg with denominations above 10kg all coming in a similar diameter so that the bar sits at the correct height off the floor [mid shin].  Collars can be fitted outside the plates to ensure these remain firmly on the bar whilst the athlete is performing the exercise.

The Power Snatch is a superb total body exercise that brings into play every major muscle group during the course of the movement.

To commence the lift you need to have your feet under the bar at shoulder width apart and with the bar positioned above the toes.  The hands grip the bar overhand in a wide position.  The arms are straight and locked holding the bar at a 45 degree angle out and to the side of the body.

The back is flat and slightly below parallel to the floor.  This is a much higher set or start position than the Power Clean.  The shoulders are also forward of or in front of the bar and the chest pushed out or inflated to ensure a tightness through the whole body.

The first movement is a leg drive off the ground to get the bar moving.  The legs straighten whilst you maintain your flat back position and the shoulders stay over the bar.  Once the bar comes over the knees and as you begin to straighten or stand up the shoulders shrug rapidly upwards and the arms break at the elbows so the bar accelerates vertically.  This action is not dissimilar to an upright row movement.

As the bar moves towards the top of the chest and as you reach full extension the lifter must now drop under the bar to catch it.  Olympic bars spin and this allows the wrists to turn quickly and the arms to flick or snap out to a fully straightened overhead catch position.  The bar should finish up at arms length and elbows locked with the bar behind the head.  Do not try to catch the bar directly overhead but more in a slightly prone position – chest forward and hips slightly back.

Dropping to catch the bar is crucial to ensure a fast and efficient movement.  Therefore once you have pulled the bar quickly and as high as possible, the knees break and the body drops rapidly under the bar to allow the arms to turnover and lock out above your head.

Once the bar has been caught then you can stand up into a fully upright position to complete the exercise.  If rubber plates are being used you can then guide the bar back to the ground otherwise you will need to lower it in a controlled manner to the ground.

The Power Snatch does require some supervision at first but do not be afraid of this incredibly beneficial exercise!  Use light weights and move gradually to a weight that requires some work on your part without losing form.

Here is an example of how you could incorporate the Power Snatch exercise into your weekly routine:

Key points:

[This is assumes you train at least 3 times per week as opposed to consecutive days]

1.                Begin with a light weight on the first set(s) [i.e. the first line] and add some weight to the bar for the next set(s) [i.e. the next line] and again for the last group of sets.  It is important to get through the exercise comfortably and not go to failure. 

2.                The weight will vary each day because of the variation in sets & reps. 

3.                Do not adjust from week 1 to week 2 but you may wish to increase slightly for weeks 3 & 4.

4.                Technical efficiency is the first motivator with this exercise and this can take some time before you feel comfortable.

Good luck & have fun while you workout!

Richard Dryden

Olympic Weightlifting NZ Coach

Strength & Power Trainer