Hang Power Snatch

  1. Stand with feet hip-width apart, holding a barbell with an overhand grip just outside of your thighs.
  2. Lower into a quarter squat position, keeping your back straight and chest up.
  3. Explosively extend your hips, knees, and ankles, jumping upward.
  4. As you jump, pull the barbell upward, keeping it close to your body.
  5. As the barbell reaches chest height, quickly drop into a quarter squat position and rotate your elbows under the barbell, keeping your arms straight.
  6. Catch the barbell overhead with arms fully extended, in a quarter squat position.
  7. Stand up, fully extending your hips and knees, while keeping the barbell overhead.
  8. Lower the barbell back down to the starting position, and repeat for the desired number of repetitions.

Primary Muscles

  • Glute
  • Lower Back

Secondary Muscles

  • Forearm - Inner
  • Hamstring
  • Thigh - Inner
  • Trap

Results

Looking for your exercise history?
Log in or register to see your personalized results.
Date Reps Resis. RPE

Do These Exercise Details Look Right To You?

I need your help! This exercise database's accuracy and your training experience improve with community feedback.

  • Are the steps unclear?
  • Should we list different muscles?

No account required; just click the button and fill out your suggestion.

Suggest an Update