Barbell Hang Power 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.
2. 02Push through the floor and extend your hips, knees, and ankles powerfully while guiding the bar close to your body.
3. 03Pull yourself under the bar and receive it overhead with straight arms in a partial squat above parallel.
4. 04Stabilize with the bar balanced over your midfoot, your shoulders active, and your feet firmly planted.
5. 05Stand fully, lower the bar safely, and regain your grip and hang position before the next repetition.