Powerful Snatch variation that can be used by all levels Crosssfit athletes to increase barbell pulling speed strength, finishing height (of the barbell), and rate of force development specific to the full snatch
How to do Power Snatch:
- Stand over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart.
- Squat down and grip bar with very wide overhand grip.
- Position shoulders over bar with back arched tightly.
- Arms are straight with elbows pointed along bar.
- Pull bar up off floor by extending hips and knees.
- As bar reaches knees, back stays arched and maintains same angle to floor as in starting position.
- When barbell passes knees, vigorously raise shoulders while keeping bar as close to legs as possible.
- When bar passes upper thighs, allow it to contact thighs.
- Jump upward extending body.
- Shrug shoulders and pull barbell upward with arms, allowing elbows to pull up to sides, keeping them over bar as long as possible.
- Aggressively pull body under bar.
- Catch bar at arm's length before knees bend lower than 90°.
- As soon as barbell is caught on locked out arms in partial squat position, stand up with barbell over head immediately so thighs ride no lower than parallel to floor.
- Bend knees slightly and lower barbell to mid-thigh position.
- Slowly lower bar with taut lower back and trunk close to vertical.
- The advanced athlete may unload (drop) bar from completed position.
- This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed.
- Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).