What equipment do you need for the power snatch?

You need barbell to do the power snatch.

What is a good power snatch?

For men, a good power snatch is about a 180 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 85 lb and elite lifters pass 292.5 lb. For women, the standards run from about 50 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Power Snatch

How to do the power snatch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Expert
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with your feet hip-width apart and grip the weight with a wide overhand grip. Explosively extend your hips and knees to lift the weight straight overhead in one motion, catching it with arms straight and knees slightly bent. Stand up fully before lowering the weight back to the ground.

1Feel your legs and hips explosively drive the barbell overhead in one fluid movement
2Keep the bar close and extend through your hips, knees, and ankles
3Catch the bar overhead with locked arms and engaged shoulders

Common mistakes

Avoid pulling with your arms early; let your hips initiate
Don't let the bar drift too far from your body
Avoid catching with bent elbows; lock them immediately overhead

Muscles worked

The power snatch mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.