How to Do a Hang Snatch Exercise

The hang snatch is an effective and safe exercise that helps lifters learn a good full extension on a snatch while building strength and power across a number of muscle groups. Even though the hang snatch is a bit different from the usual power lifts, it is fairly simple to master. Follow these steps to do a hang snatch.

Instructions

1. Get in position. The starting position of the hang snatch is important. You should start by gripping a barbell about one foot wider than your shoulders. Use an overhand grip. Bend at the waist and keep your back straight and your chest out. Your feet should be hip-width apart.

2. Raise up to the thighs. The starting position of the hang snatch is with your shoulders rounded forward, back straight and chest out so that you have the bar resting against your thighs just above your knees. Get into this position by squeezing the bar up from the floor or by grabbing it from correctly placed blocks.

3. Shrug and pull up. The first stage of the hang snatch is the most difficult and the most important stage. Use one explosive movement to swing your hips through the bar as you shrug up with your shoulders. Using the momentum of these first steps, pull the bar up, leading with your elbows instead of with your hands.

4. Drop under and catch the bar. Once you get to the top of the snatch you need to drop down into a semi-squat or full squat position to catch the bar, which still has upward momentum, above your head with your arms raised up. Once you get the bar stabilized above your head, stand up into a fully erect position.

5. Lower the bar back down. If you have good control over the bar, lower it down to your thighs so you can resume the starting position. If you feel you don't have sufficient control of the barbell then simply drop it.