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
  • Quad
  • Thigh - Inner

Secondary Muscles

  • Calf
  • Forearm - Inner
  • Hamstring
  • Trap

Results

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Date Reps Resis. RPE

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