Movement Tip: The Power Snatch

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Movement Tip: The Power Snatch

The Power Snatch, as demonstrated here by CrossFit Seminar Staff member Julie Foucher, is simply a Snatch where you don’t have to hit full depth on the Squat. In weightlifting, this exercise is used to develop power in the pulls of the Snatch, but in Crossit, it has become a fully fledged movement on it’s own and often features in workouts. Theoretically, you should be able to Snatch more weight than you can Power Snatch, but in CrossFit it is typical for athletes to be able to Power Snatch more, due to the fact it is less technical in nature.

Points Of Performance

  • Stand on feet with hip-width apart
  • Hands wide enough that the bar rests in crease of hips when legs and hips are extended
  • Hook grip on the bar
  • Shoulders slightly in front of the bar at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Hips extrend rapidly
  • Heels stay down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received in a partial overhead squat
  • Squat complete at full hip, knee and arm extension with the bar over the middle of both feet

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