Power Snatch Hyrox
Explosive Hyrox-style power snatch that develops power, coordination, and total-body strength.
Full BodyAdvancedStrengthOlympic
At a glance
| Muscles worked | Primary: full body (posterior chain & shoulders). Secondary: core, traps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Olympic |
| Sets & reps | 3 sets × 3-6 reps |
| Estimated calories burned | ~38 kcal |
How to do it
- Start with the bar on the floor, grip wide.
- Explode the hips and pull the bar overhead in one continuous motion, receiving in a partial squat (power position).
- Stand to full lockout with the bar overhead.
- Lower under control and reset.
- Repeat for desired reps.
Equipment
- Barbell
Coaching tips
Benefits
Explosive Hyrox-style power snatch that develops power, coordination, and total-body strength.
Common mistakes
Avoid early arm pull or incomplete hip extension.
Make it harder
Increase load with solid technique.
Make it easier
Practice hang power snatch or muscle snatch first.
Breathing
Brace before the pull; short powerful breath cycle through the movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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