Grip the bar wide, bar over mid-foot, hips down and chest tall.
Explode up and punch the bar to a locked-out overhead catch in a partial squat.
Stand fully, then sink into a deep overhead squat keeping the bar stacked over your spine.
Drive back up tall, bar pressed hard to the ceiling the whole time.
The one cue that matters
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Keep your shoulders active and pushing up, a soft overhead lockout dumps the bar forward.
Muscles worked
The Power Snatch to Overhead Squat is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
FAQ
What muscles does the Power Snatch to Overhead Squat work?
The Power Snatch to Overhead Squat primarily works the Quads with Glutes assisting.
How heavy should I go?
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
How many sets and reps of Power Snatch to Overhead Squat?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
