The Power Snatch
By Donny Shankle
I know I have made reference before on the importance of commanding yourself to move in training. Of all the lifts, the power snatch certainly will find the person who is being lazy. No other lift demands more attention given to speed than does the power snatch. Sure you can sneak under a clean sometimes and still manage to stand up with it. This is not the case with the power snatch because so much emphasis needs to be put into the finish of the second pull. For me it’s always been a love hate relationship with this lift. Typically upon completion the question “ Was it high enough?” always follows. It seems as though the power snatch is ever and anon on my mind. Forever reminding me to move quickly and soon to be causing me frustration due to inches. I’ll explain why but first let me give a brief description of what this lift entails.
Knowing that a snatch by itself is lifting the bar straight over your head in one motion, the power snatch is lifting the bar overhead in one motion making sure you receive the bar high enough for the thigh muscles to be considered above 90 degrees. Or just make sure the hip joint is above the knee joint. Relying on a strong overhead bottom position doesn’t matter for this lift because all the emphasis is placed on catching the bar higher. The power snatch is a snatch not received in a deep squat. It emphasizes moving your feet fast, bringing your hips through powerfully, and finishing the top of your pull violently.
I believe my best power snatch was only 150k although I have been told by others it’s as high as 160k. Now I’ve caught some high snatches but I’ve also gotten used to hearing from Glenn, “Donny that’s a nice snatch but it wasn’t power.” I stand in frustrated disbelief at times wondering if he wants me to power snatch the thing or catch the bar on straight legs. In the end I realize he’s just trying to get me to finish more and move faster but I still want to break out the video camera. Instead I sit down put on my Popeye face and give it another go.
The power snatch is not my favorite lift. If I had to choose between snatches and clean and jerks then I would have to pick the latter. There is a special kind of bite to the power snatch though as the weight tries to push you down into the full. Try to envision that picture of Atlas holding up the sky. How his brow is focused down and you can feel the strain in his legs. His arms are pulled back behind his head as he balances the heavens above him. Well the power snatch is kind of the same feeling only worse because at least Atlas was smart enough to rest the weight on his back. Not only do the muscles in your hips and thighs wrench from the exertion of fighting the weight high but the muscles in your shoulders and arms work in sync with them to produce one hell of a grind.
The dramatization is palpable when you’re in there on a Monday morning and open up your training with this exercise. I guess throughout the rest of the week you just become numb not just to the power snatch but everything else that comes with it. I remember training with Abadjiev one morning and it was his response to my foiling that summed up my new found treatment towards the power snatch. I said, “Uncle, I’m trying to power it but it keeps pushing me down!” Abadjiev’s response was, “Yes, when bar pushes you down you must push up.”