Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Power Snatch

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads, Glutes, Delts

Also traps, hamstrings, upper back & lats

You need

Barbell

How to do itPictures · 3 steps
1Start
2Extend
3Catch
Main musclesAlso working
  1. 1Wide grip, bar over the middle of your foot
  2. 2Drive with the legs and keep the bar close
  3. 3Punch it overhead and catch in a quarter squat

Most common mistake

Swinging the bar away from the body.

Watch a demo

Good for

  • Carries straight over to functional
B
For functional
#36 of 45
See the full list →
Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
TransferExcellent
Injury protectionFair
PracticalityFair

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • AFront SquatBarbell

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