Barbell 3 Position Hang Snatch

How to perform it

Step-by-step instructions

1. 01Take a wide snatch grip and establish the high-hang position with the bar at the upper thigh.
2. 02Extend forcefully, pull under the bar, receive it in a stable overhead squat, and stand fully.
3. 03Lower the bar under control to the second hang position just above the knee and perform the second full snatch.
4. 04Lower and reset at the third hang position just below the knee, then complete the third full snatch.
5. 05Keep the bar close and stabilize every overhead squat catch before standing or moving to the next position; all three positions form one set.