Barbell Hang Power Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Barbell Hang Power Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Forearm, Hamstrings, Lower Back, Triceps, Calves, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Hang Power Snatch with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding the barbell in front of your thighs with an overhand grip.
- 2
Lower into a quarter squat, keeping your back straight and chest up, then explosively extend your hips and drive the barbell straight up.
- 3
Pull yourself under the bar to catch it overhead, positioning your arms straight and body slightly bent at the knees.
- 4
Stand tall with the barbell locked above your head, making sure it's balanced and stable.
Tips for Success
These tips will help you perform Barbell Hang Power Snatch safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to protect your lower back.
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Avoid leaning too far back when catching the bar; maintain a straight line from your wrists to your hips.
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Make sure to practice without weight first to master proper form before adding weight.
Secondary Muscles
While Barbell Hang Power Snatch primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Forearm, Hamstrings, Lower Back, Triceps, Calves, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Hang Power Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Hang Power Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
