Barbell Hang Muscle Snatch

How to perform it

Step-by-step instructions

1. 01Take a wide snatch grip, stand tall, then hinge to the programmed hang position with your back neutral and the bar close to your thighs.
2. 02Push through the floor and extend your hips, knees, and ankles powerfully while keeping the bar close to your body.
3. 03Guide your elbows high and outward, then turn the bar over and press it overhead without rebending your knees or dropping into a squat.
4. 04Finish standing tall with the bar balanced over your midfoot, your arms locked, and your trunk braced.
5. 05Lower the bar safely, regain your grip and posture, and reset the hang position before repeating.