Hang Snatch
- Start standing up with the barbell in an overhand grip, hands slightly wider than shoulder-width apart, resting against your thighs.
- Quickly drop down into a quarter squat, then explosively extend your hips, knees, and ankles to jump upwards.
- As you jump, pull the bar upwards with your arms, keeping it close to your body and using your momentum to bring it up to shoulder height.
- Rotate your elbows around and under the bar, catching it in an overhead squat position with your arms fully extended and your feet shoulder-width apart.
- Stand up to complete the lift
- Lower the bar back down to the ground with control.
- Repeat.
Primary Muscles
- Glute
- Lower Back
- Quad
- Thigh - Inner
Secondary Muscles
- Calf
- Forearm - Inner
- Hamstring
- Trap
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