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How to do Power Snatch:

• Step 1: Place a weighted barbell on a rubber floor.
• Step 2: Grasp bar with a wide grip, about twice shoulder width.
• Step 3: Squat down with your back tight, not rounded, and hips/butt down.
• Step 4: Begin exercise by coming up from the squat into the "hang" position (barbell is between your knees and hips).
• Step 5: Next, all in one motion, perform a powerful extension of your hips and knees, while flipping the bar up to shoulder height
• Step 6: Next, come under the bar so that your palms are now facing the ceiling.
• Step 7: Then receive the bar by squatting down and allowing your arms to fully extend above your shoulders.
• Step 8: Come up from the squat, while keeping arms fully extended, until you are standing straight. Then drop barbell down in front of you on the rubber mat.
• Step 9: All these steps should be done in a smooth, explosive movements with no pauses in between

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Details

power snatch is a free weights, plyometrics, and total body exercise that primarily targets the quads and to a lesser degree also targets the abs, calves, forearms, glutes, hamstrings, hip flexors, lower back, shoulders, traps, triceps, lats and middle back ...more