Hang Power Snatch
10 reps
Explode from the hang and punch the bar overhead, catching in a partial squat.
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HAMSTRINGS
Hang Power Snatch
A fast Olympic lift that drives the barbell from just above the knees to locked out overhead in one movement, catching in a half squat rather than a deep one. It develops explosive power, full-body timing, and overhead control, and translates well to athletic performance.
How to do it
- 1
Set your feet shoulder-width, toes slightly out, with the bar over your shins.
- 2
Brace, hinge back, and take a wide overhand grip, then stand up to about navel height.
- 3
Lower the bar to just above your knees into the hang.
- 4
Drive your hips forward and, as the bar passes mid-thigh, extend explosively through hips, knees, and ankles with elbows high.
- 5
Flip your elbows under and catch the bar overhead, palms up, dropping into a half squat.
- 6
Stand fully, then lower the bar to reset.