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Barbell Hang Power Snatch
- 1 - Stand with your feet hip-width apart, holding the barbell with a wide snatch grip (wider than shoulder-width) with an overhand grip.
- 2 - Hinge at the hips and slightly bend your knees to lower the bar to just above knee height — this is the hang position.
- 3 - Explosively extend your hips, knees, and ankles (triple extension) to generate maximum upward force on the bar.
- 4 - As the bar rises, pull your elbows high and wide to guide the bar upward close to your body.
- 5 - Drop into a quarter squat and punch your hands overhead, receiving the bar with locked-out arms and an active shoulder position.
- 6 - Stabilize the bar overhead with your core braced, arms fully extended, and feet flat on the ground.
- 7 - Lower the bar back to the hang position in a controlled manner and repeat for the desired number of repetitions.
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