Which muscles does the power snatch work?

The power snatch mainly works your full body. It also involves your shoulders and traps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the power snatch in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Power Snatch: how to do it and muscles worked

The power snatch mainly works your full body, with help from your shoulders and traps. You need a barbell.

Muscles worked

Main

Full body

Helping

How to do the power snatch

1
Stand with feet hip-width apart, bar over mid-foot, using a wide snatch grip. Keep your chest up, back flat, and shoulders over the bar.
2
Pull the bar from the floor, extend your hips powerfully, shrug, and punch the bar overhead, catching it with locked arms in a quarter squat only.
3
Stand tall, then lower the bar to your hips and back to the floor with control. Breathe in and brace before each rep.

Form tip: Catch the bar high in a shallow squat. Keep the bar close to your body and do not pull with bent arms early.

Common questions

Which muscles does the power snatch work?: The power snatch mainly works your full body. It also involves your shoulders and traps.
What equipment do I need for the power snatch?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the power snatch in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.