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Olympic Lift - Power Snatch

The Olympic Lifts are recommended exercises for inclusion in power and speed training programs. These exercises' objective is to develop the body's large muscles in an explosive action that requires the use of many joints and muscle groups in a coordinated movement. The Olympic Lifts comprise the Clean & Jerk and the Snatch. The Power Snatch and Power Clean are auxiliary lifts that aid in the Clean & Jerk and the Snatch training.

The following instructions are adapted from Pauletto (1991)[1]

Power Snatch
Start Position
Power Snatch
Mid Position
Power Snatch
End Position
  • Hands placed close to the end of the bar
  • Feet flat on the floor, shoulder-width apart, toes slightly out
  • Bar touching shins
  • Arms straight
  • Chest up and out, shoulder blades together
  • Head facing forward
  • Back straight
  • Hips low with thighs parallel to the floor
  • Bar pulled slowly off the floor in a straight line
  • Arms straight
  • Pull done with the legs and hips
  • Knees move back and return under the bar
  • Back straight
  • Athlete bends at the hips
  • Arms straight
  • Bar slightly over the knees and touching the thighs
  • Legs and hips extended
  • Shoulder shrugged
  • Pull with the arms
  • The bar remains close to the body
  • Legs spread slightly to the side
  • Athlete bends at the hips and knees
  • Bar pulled over the head
  • Body extended, the bar held high overhead


  1. PAULETTO, B. (1991) Strength Training for Coaches. USA; Human Kinetics

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2001) Olympic Lift - Power Snatch [WWW] Available from: [Accessed