Hang Power Snatch

Body region

• Legs
• Glutes
• Back
• Shoulders
• Arms

Muscles

Main

• Trapezius
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Helps

• Deltoid
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Soleus
• Triceps

Holds

• Serratus Anterior
• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Take a wide snatch grip so the bar rests in your hip crease when you stand, then lower it to just above the knees with a flat back.
2. Jump up, extending the hips, knees and ankles, and shrug as the bar speeds upward close to your body.
3. Pull yourself under the bar, receiving it overhead with locked arms in a quarter squat.
4. Stand tall with the bar over the back of your head.
5. Lower the bar back to the hips with control.

Cues

• Keep the bar close to the body until the jump finishes.
• Punch up under the bar and lock the elbows hard.
• Learn it with a broomstick or empty bar first.
• If you miss the catch, push the bar forward and let it fall; never chase it or try to save it.

Common mistakes

• Bending the arms to pull before the hips extend.
• Letting the bar loop out in front.
• Catching with the bar ahead of the shoulders, which strains the shoulders.
• Catching with soft elbows.

Alternatives

• Hang Snatch
• Dumbbell Snatch
• Snatch