Exercise Library
Snatch From Power Position

The snatch from power position can be useful as both a technique drill and a training exercise for lifters with specific technical remediation needs or weaknesses.
Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk so that your trunk is vertical, your feet flat on the floor, and the bar against the hip. This is the starting position for the exercise—it begins from a static start, rather than having a countermovement like a dip snatch (it’s really just a dip snatch with a pause in the dip position before the lift begins).
From the dip position, drive hard against the floor with the legs and extend the hips to perform a snatch, completing the rest of the lift as you would for any snatch. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
The primary purpose of this exercise are to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension, and/or to train the power position for lifters who tend to fail to reach this position in the snatch. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides).
The snatch from power position can also serve as a lighter snatch exercise on light training days, replacing power snatches or other hang snatch variations to force a reduction in intensity and allow recovery between heavier training days. It’s also an excellent technique primer to be used to reinforce technique before a snatch training session. Use 1-3 reps per set.
The snatch from power position can be performed with a countermovement, which makes it a dip snatch.

Please log in to post a comment

Sophie Bradshaw
February 4 2019
I've seen this movement prescribed in a few of your online programmes - The %'s provided are generally 70-85% - is that % of snatch, or % of your max for this specific movement?
%s would be of snatch

Greg Everett
Eric P.
July 8 2019
Other than this exercise, could you please suggest other exercises to refine/achieve the power position? I am still at the stage where I have an early arm pull (and power snatch and power clean) and seem to miss the power position altogether in both lifts. My BS is 190kg and yet my (power) snatch is at 91 kg and my (power) C&J is at 107 kg. I do not have any significant flexibility issues. Thanks in advance.
Learning and training snatch and clean pulls is a big part of it to simply get more exposure without having the actual complete lifts to worry about. But keep in mind, the knees moving forward shouldn't be an intentional/conscious act - you need to allow it to happen naturally.

Read this and watch this

Greg Everett