Barbell Hang Power Snatch
- Primary muscles
- Glutes, Hamstrings, Quads
- Secondary muscles
- Shoulders, Traps
- Equipment
- Barbell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet shoulder-width apart and toes pointed slightly out. Grip the barbell with a wide overhand grip, hands outside your knees, and the bar resting on the floor in front of you.
- 2 Keeping your back straight, lift the barbell off the floor by extending your hips and knees until the bar reaches your mid-thigh.
- 3 Explosively extend your hips and knees, shrugging your shoulders and pulling the barbell upward.
- 4 As the bar reaches its peak height, quickly drop under it into a full squat, catching the barbell overhead with your arms fully extended.
- 5 Drive through your heels to stand up from the squat, maintaining the barbell overhead until your body is fully erect.
- 6 Control the barbell as you lower it back to the floor, reversing the movement.
