Barbell High Hang Snatch

How to perform it

Step-by-step instructions

1. 01Stand with a light barbell at arm's length in your snatch grip, feet in your pulling stance, and your balance even across each foot.
2. 02Brace your trunk, then hinge slightly and bend the knees until the bar hangs naturally at the upper thighs with your shoulders directly above it.
3. 03Push hard through the floor, extend the hips and knees vertically, and keep the bar brushing close to the body as it accelerates upward.
4. 04Pull the elbows high and out as you move your feet to the receiving stance, then turn the bar over and punch to locked arms while descending into a squat.
5. 05Settle in a balanced overhead squat with active shoulders, stand fully with the bar over your midfoot, and lower it safely before resetting the high hang.