Barbell Power Snatch
Gym Exercise Card
Equipment
The Barbell Power Snatch is a full-body explosive exercise that enhances power, coordination, and strength. It involves lifting a barbell from the ground to an overhead position in one continuous motion. This movement is beneficial for developing overall athleticism, improving explosive power, and building strength.
How to do it
- Stand with feet shoulder-width apart, barbell over mid-foot, and grip the bar slightly wider than shoulder-width.
- Keep the back straight, chest up, and push through the heels to lift the bar from the ground.
- Extend the hips explosively, shrug the shoulders, and pull the bar overhead.
- Catch the bar overhead with arms fully extended, locking the elbows.
- Stand up straight with the bar stabilized overhead, then lower it back to the ground under control.
Muscles worked
Primary Deltoid Anterior Quadriceps Trapezius Upper Fibers
Secondary Erector Spinae Gluteus Maximus Hamstrings Trapezius Middle Fibers Triceps Brachii
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