Hang Snatch

An Olympic lift in which a barbell is pulled from the hang position, just above the knees, to overhead in one explosive movement and caught in a squat. It builds power through the hips, back and shoulders.

How to do it

1. Stand with a wide snatch grip on a barbell held at the thighs and the feet about hip-width apart.
2. Hinge at the hips to lower the bar to just above the knees, keeping the back flat and the shoulders over the bar.
3. Explosively extend the hips, knees and ankles, shrugging as the bar rises.
4. Pull yourself under the bar and catch it overhead with locked arms in a squat.
5. Stand up fully with the bar overhead and stable.
6. Lower the bar under control back to the thighs and reset.

Tips

• Keep the bar close to the body throughout the pull.
• Finish the pull with full extension before dropping under the bar.
• Learn the movement with a light bar or a dowel; the wide overhead catch needs good shoulder and hip mobility.

Muscles

Primary: Glutes (max), Quadriceps, Traps

Secondary: Front deltoid, Erector spinae, Hamstrings