Barbell Hang Snatch

How to perform it

Step-by-step instructions

1. 01Take a wide snatch grip, stand tall, then hinge to the assigned hang height 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 rapidly under the bar and receive it overhead with straight arms in a squat.
4. 04Stabilize the catch with your feet planted, shoulders active, knees aligned with your toes, and the bar balanced over your midfoot.
5. 05Stand fully from the squat, lower the bar safely, and reset the hang position before repeating.