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Quadriceps · Advanced

Barbell 3 Position Power Snatch

Three consecutive power snatches from the floor, below the knee, and above the knee, each received with the hips above parallel.

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Barbell 3 Position Power Snatch demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesShouldersUpper BackCore

Equipment

Barbell

Sets × reps

3 × 3

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Perform a power snatch from the floor, keeping the bar close and receiving it overhead with the hips above parallel.
  2. 02Stand, lower under control, and set the bar just below the knee.
  3. 03Perform the second power snatch, stabilize, then lower to the third start above the knee.
  4. 04Complete the final power snatch without turning the catch into a full overhead squat.
  5. 05Stabilize every catch before changing positions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell 3 Position Snatch

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Alternatives

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