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Olympic Lift - Power Snatch

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

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, bar held high overhead


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

Related References

The following references provide additional information on this topic:

  • HO, L. K. et al. (2014) Reviewing Current Knowledge in Snatch Performance and Technique: The Need for Future Directions in Applied Research. The Journal of Strength & Conditioning Research28 (2), p. 574-586
  • PAINTER, K. et al. (2012) Strength gains: Block versus daily undulating periodization weight training among track and field athletes
  • TAKANO, R. K. (2013) Weightlifting in the Development of the High School Athlete. Strength & Conditioning Journal35 (6), p. 66-72

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

Related Pages

The following Sports Coach pages provide additional information on this topic: