Barbell Hang Snatch
Primary Equipment
Olympic barbell
Olympic barbell
Instructions
- Stand with feet shoulder-width apart, holding the barbell at mid-thigh.
- Initiate the pull with an explosive hip and knee extension.
- Shrug and pull the bar high, then quickly drop under it into a squat.
- Catch the barbell overhead with arms extended.
- Stand up fully, maintaining control of the bar.
Tips
- Keep the barbell close to your body at all times.
- Maintain a neutral spine and engaged core.
- Ensure a stable overhead lockout before standing.
- Practice the movement with light weight or a PVC pipe first.
Target Muscle
Primary
