Hang & Snatch
Explosive full-body move! Hang & Snatch builds power and coordination. A challenging Olympic lift for serious strength gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Stand with your feet hip-width apart holding a barbell with a wide grip, and hinge forward slightly at your hips to bring the bar to a hang position just above your knees.
Keep your chest up, core braced, and arms straight with your elbows pointed outward.
Drive through your lower body and extend your hips and knees explosively while shrugging your shoulders to pull the bar upward.
Drop quickly under the bar into a squat position, catching the barbell overhead with locked arms and stable wrists.
Push down against the floor to stand all the way up while keeping the bar securely overhead.
Lower the bar back down to your hips with control to complete the repetition.