Hang Snatch
10 reps
From the hang, explode the hips and punch the bar straight overhead.
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HAMSTRINGS
Hang Snatch
An Olympic lift that takes the barbell from a standing hang position to locked out overhead in a single explosive move. It sharpens speed, hip drive, and overhead stability, making it a strong tool for building athletic power.
How to do it
- 1
Stand with feet shoulder-width, toes slightly out, and the loaded bar over your shins.
- 2
Brace, hinge back, and grip the bar wide with both palms facing you, then stand up to about navel height.
- 3
Lower the bar to just above the knees to load the hang position.
- 4
Drive your hips forward and, as the bar passes mid-thigh, extend hard through hips, knees, and ankles while keeping your elbows high.
- 5
Flip your elbows under to catch the bar overhead, palms up, dropping into a quarter squat.
- 6
Stand fully upright, then lower the bar back down to reset.