Hang Snatch

A full-body compound exercise that involves lifting a barbell overhead from a hanging position.

Instructions

• Start with the barbell at hip level with a shoulder-width grip.
• Keep your back straight and bend slightly at the knees.
• Explosively extend your hips and knees to pull the bar upward.
• As the bar reaches chest height, drop into a squat position and catch the bar overhead.
• Stand up fully to complete the lift.
• Lower the bar back to the starting position.

Common Mistakes to Avoid

• Dropping the bar too low before initiating the pull, leading to inefficient lifting.
• Not using enough explosiveness from the hips and knees.
• Failing to fully extend the hips during the pull.
• Poor overhead positioning leading to loss of balance.
• Not catching the bar with a locked elbow position.

Additional Information