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Upper Legs · Barbell
Barbell Power Snatch
Barbell Power Snatch is an advanced compound strength exercise that works the quads (upper legs), with the upper back, forearms and biceps assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Forearms · Brachioradialis
- Biceps · Biceps Brachii
How to do Barbell Power Snatch
- Begin in a squatted position with your feet hip-width apart, holding a barbell with a wide grip (palms facing your body), hands wider than shoulder-width apart. The barbell should be resting on the floor.
- Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
- Quickly rotate your elbows under the bar and catch it in a wide overhead position with your elbows fully extended and your body in a partial squat. Stand up straight to complete the lift.
- Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on an explosive hip extension to generate the necessary force for the snatch.
- Engage your shoulders and traps during the shrug to assist in lifting the barbell.
- Use your legs and hips rather than relying solely on your arms to lift the barbell.
Barbell Power Snatch alternatives
More quads exercises
Barbell Power Snatch FAQ
What muscles does Barbell Power Snatch work?
Barbell Power Snatch mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The upper back, forearms and biceps work as secondary muscles.
What equipment do you need for Barbell Power Snatch?
You need a barbell.
How many sets and reps of Barbell Power Snatch should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Power Snatch good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Power Snatch burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Power Snatch?
Other exercises for the quads include Kettlebells Sumo Deadlift With High Pull, Ski Ergometer Cross Country Ski Jump Squat Pull, Band Squat Row and Air Swing Walking.
For developers
Use Barbell Power Snatch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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