Barbell Power Snatch

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Lower Body Shoulders

Muscle Activation

Bicep · Calves · Forearms · Front Deltoid · Hamstring · Quadricep · Side Deltoid

80%

Core · Triceps

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip, hands positioned slightly wider than shoulder-width apart.
Engage your core and keep your chest lifted throughout the exercise.

Exercise Position

Quickly dip down into a shallow squat, bending your knees while keeping your torso upright.
Explosively drive through your legs and hips to propel the barbell upwards.

Form & Performance

As the barbell reaches chest height, dip your body down slightly and then quickly pull yourself under the barbell, dropping into a squat position.
Catch the barbell overhead with arms fully extended.