What is a Power Snatch? | Olympic Weightlifting Technique

What is a power snatch? How is it different from a hang snatch, hang power snatch, or snatch? Starting Strength Coach Phil Meggers covers it all here in about a minute.

(A Blast from the Past video originally published on 03/11/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

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• Follow Testify on Instagram HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Things You Should NEVER Do

(This article was originally published on Starting Strength on 12/28/21.)

Here are a few training-related situations that you should try to avoid. At all costs. Watch out, now.

1. NEVER train when injured.
If you’ve pulled your right hamstring, for instance, it doesn’t matter that we can modify training to deal with this and help the healing process along. It doesn’t matter that you can still make excellent progress on - at the very least - your upper body lifts, and it doesn’t matter that you have three other perfectly usable limbs with which you can train (you know - your right leg and your two arms). Just don’t do it. Never do it. You might start to develop the inclination and ability to make progress in the face of adversity. This would be Bad.

Instead, just rest. Stay home. Get weaker. Mmmm . . . weaker. Sounds delicious.

(Oh, and definitely don’t read the excellent article - A Clarification on Training Through Injuries - by John Petrizzo.)

2. NEVER train when tired.
If it’s early, and you’re still sleepy, hit the snooze. If it’s after work, and you’re exhausted, head on home for a drink. It’s just one workout. It probably won’t become a habit. Besides, we live in a very physical society these days - you’ll probably get a nice training effect from mowing your lawn on Saturday with your self-propelled or riding mower. It’ll be fine. 

3. NEVER train if your MD, PT, PA, chiro, masseuse, dentist, mechanic, dog walker, hair stylist, relative, or barista tells you that you shouldn’t be lifting weights . . .
. . . especially if they tell you that “you don’t need to be lifting those heavy weights!” These people have an intimate understanding of your goals, your training history, and what goes on in the weight room when you train, so always pay attention to them. Also, these people are your masters. Do what they say. That’s why they pay you . . . wait . . . no, nevermind. Do not think, talk to others, evaluate, and then make a decision for yourself. You might start to develop an independent spirit. Self-reliance, even! This would be Bad.

4. NEVER perform the Olympic lifts if you’re over 40.
Old farts like you die every day doing these lifts! What were you thinking?! Don’t you know these lifts have to be performed with absolute perfection?! Arm pull? Death. Less-than-optimal rack position? Death again. Just not very explosive in general? Death to you and your progeny! 

You thought you could approach these lifts like a sensible human being - learning the lifts with the help of a coach, practicing the lifts, and then deciding whether or not you want to keep doing them?! Sheer idiocy. Good heavens - you might even enjoy the process and improve over time! How dare you.

We hope these words of wisdom help you in your journey to NEVER get stronger and live better.

—————

Hopefully, you caught the blatant and well-intentioned sarcasm!

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

What Strength Coaches Know About Barbell Rings That Most Lifters Don't

Confused about barbell rings and what they actually mean? In this video, Starting Strength Coach Phil Meggers breaks down the different types of barbells and how ring markings affect your grip, setup, and lifts.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Testify Express - December 1, 2025

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A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video DIY Lifting Straps in 3 Minutes - Stop Wasting Money (click the title to watch):

Dylan Calzada
Made a pair of these in my garage between sets when my grip was giving out. Took 5 mins with an old ratchet strap and some duct tape. I'll use something stronger later but for now these are incredible

Phil
Glad to hear it!

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TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

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ARTICLES & VIDEOS

How to Clean Velcro - Quick & Easy (The Trick You Wish You Knew Yesterday)
Velcro looking fuzzy and useless? Here’s the quick and easy trick to clean it so it grabs like new again. No special tools—just a simple method that actually works. Click here to watch.

How to Unrack a Heavy Bench Press By Yourself
Struggling with unracking your bench press when training alone? Phil covers how to take the strain off your shoulders (and avoid getting a barbell to the face!) with this method. Click here to read.

Blast from the Past: Should I Train When I'm Sick?
When you've got a cold, should you train? What about the flu? What about when your insides want to be on your outsides? We break it down. Click here to watch.

Blast from the Past: Do This . . . NOT This: Lifting Etiquette
Ever gotten a bad hand-off on the bench press or had someone stand in your line of sight while pressing? Phil covers a few key points of lifting etiquette. Click here to read.

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“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

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WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Christmas Classic

• December 13, 2025

• The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

• Our annual Testify Christmas party starts immediately afterward!

• Click here to register or for more information.

Testify Strengthlifting Challenge

• April 11, 2025

• The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

• Click here to register or for more information.

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THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2025.10.27.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2025.09.08.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2025.08.11.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2025.08.11.

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As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

How to Unrack a Heavy Bench Press By Yourself

When the bench press gets heavy, it becomes difficult to unrack the barbell if you’re lifting alone. Hopefully, you’ve got your safeties set correctly to protect you from disaster (e.g., a bar landing on your face), but the safeties won’t provide what a good spotter does - a nice, smooth unracking process.

“Heavy” is, of course, relative - your bench press might be 105 lb, 405 lb, or something in between, but the problem remains the same. The barbell starts behind your shoulders, resting in the hooks, and you need to get the bar forward several inches until it is positioned directly above the shoulder joint.

At light weights, covering this horizontal distance is no trouble at all, but at heavy weights, it can pose quite a challenge.

The key is to not simply use your shoulders to move the barbell through that horizontal distance but instead to use the leverage provided by your entire body. With this in mind, take your grip and then follow the steps below.

Be sure to check out the included videos to see this process in action - it helps tremendously.

Step 1 - Elbows out and back slightly (Figure 1)

figure 1

Step 2 - Hips up (Figure 2)

figure 2

Step 3 - Straighten the elbows and unrack the bar (Figure 3)

figure 3

Step 4 - Hips back down to the bench as you bring the barbell into position directly above your shoulder joint (Figure 4)

figure 4

Again, be sure to check out one of the included videos to see this process in action, and as always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Should I Train When I'm Sick?

When you've got a cold, should you train? What about the flu? What about when your insides want to be on your outsides? Starting Strength Coach Phil Meggers breaks it down.

(A Blast from the Past video originally published on 03/06/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?