Barbell Hang Snatch
Description
The barbell hang snatch starts from the hang position (bar held at mid-thigh) rather than the floor. This eliminates the first pull from the floor and emphasizes the explosive second pull and turnover. It is excellent for developing the power phase of the snatch and is more accessible than the full snatch from the floor.
Muscle Group
Equipment Required
Barbell Hang Snatch Instructions
- Stand holding a barbell with a wide snatch grip. Let the bar hang at arm’s length at mid-thigh.
- Set up: chest up, shoulders back, brace your core. Slight knee bend.
- Begin by hinging slightly at the hips while keeping the bar against your thighs. The bar should travel down the legs to just above the knees.
- From there, explosively extend your hips, knees, and ankles (triple extension).
- As the bar passes your hips, shrug aggressively and high-pull.
- Pull yourself under the bar by dropping into a quarter squat.
- Catch the bar overhead with arms locked out.
- Stand fully to complete the lift. Use light weight while learning.
Barbell Hang Snatch Form & Visual
Barbell Hang Snatch Benefits
- Trains the explosive second pull
- More accessible than the full snatch
- Builds total-body power
- Develops triple extension
- Excellent Olympic lift variation
- Useful technique developer
Barbell Hang Snatch Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Trapezius
- Anterior and lateral deltoid
- Erector spinae
- Forearms
Barbell Hang Snatch Variations & Alternatives
- Barbell Power Snatch (from floor)
- Barbell Muscle Snatch
- Hang Power Snatch (above knee)
- Full Hang Snatch (squat catch)
- Dumbbell Hang Snatch
