Barbell Power Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Barbell Power Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Forearm, Hamstrings, Lower Back, Triceps, Calves, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Power Snatch with proper form and technique.
- 1
Stand with feet shoulder-width apart, barbell on the floor in front of you. Bend at your hips and knees to grasp the bar with an overhand grip, arms just outside your knees.
- 2
Push through your heels, extending your hips and knees to lift the bar in one explosive motion; as the bar passes your knees, shrug your shoulders and pull yourself under it.
- 3
Catch the bar overhead with arms locked and torso upright, landing in a squat position. Stand tall to complete the movement.
Tips for Success
These tips will help you perform Barbell Power Snatch safely and effectively while maintaining proper form.
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Keep your back straight and core tight to avoid rounding your spine during the lift.
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Avoid lifting too heavy too soon; focus on technique and form before adding weight.
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Ensure your feet are firmly planted and shoulder-width apart for stability throughout the movement.
Secondary Muscles
While Barbell Power Snatch primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Forearm, Hamstrings, Lower Back, Triceps, Calves, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Power Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Power Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
