Barbell Hang Squat Snatch
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Traps, Shoulders
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, holding a barbell with a wide overhand grip at your upper thighs.
- 2 Explosively extend your hips and knees, shrugging your shoulders to pull the barbell upward.
- 3 Quickly drop into a deep squat, catching the barbell overhead with your arms fully extended.
- 4 Drive through your heels to stand up fully, keeping the barbell locked overhead.
- 5 Lower the barbell back down to your upper thighs to return to the starting position.
