Hang Snatch

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Hang Snatch (side view)

Instructions

Preparation

Stand with barbell with very wide over hand grip. Bend knees and hips so barbell touches upper-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar.
 

Execution

Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arms length while moving into squat position. As soon as barbell caught on locked out arms in squat position, squat up into standing position with barbell overhead.

Return

Bend knees slightly and lower barbell to mid-thigh position.

Classification

 Utility: Power
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Static

Comments

The snatch is one coordinated, continuous movement executed with speed. The grip should be wide enough to allow for full squat with bar at arms length overhead. Hook grip is used by advanced lifters to maintain grip during snatch. Also see:
  • Slow Motion
  • Diagonal View
  • Hang Power Snatch
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