Power Snatch

What it is

This dynamic, full-body compound exercise involves explosively lifting a barbell from the floor to an overhead position in a single, fluid motion. It primarily targets your hamstrings, but also powerfully engages your glutes, quadriceps, lower back, shoulders, trapezius, and triceps. This complex pulling movement develops power and coordination.

Technique tips

• Keep your chest up and shoulders slightly in front of the bar at setup.
• Drive through your heels during the initial pull from the floor.
• Explode upward by extending your hips, knees, and ankles.
• Keep the barbell path close to your body throughout the lift.
• Pull yourself under the bar quickly to receive it overhead.
• Practice with light weight to perfect your complex movement pattern.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.