Barbell Hang Snatch
Gym Exercise Card
Equipment
The Barbell Hang Snatch is a dynamic Olympic weightlifting movement that involves lifting the barbell from a hang position to overhead in one continuous motion. It primarily improves explosive power, speed, and coordination, enhancing athletic performance.
How to do it
- Begin standing with feet shoulder-width apart, gripping the barbell with both hands.
- Hinge at the hips to lower the barbell to knee level, keeping your back straight.
- Explosively extend through the hips, knees, and ankles to lift the bar overhead.
- Catch the bar overhead with arms fully extended, stabilizing through the shoulders.
- Stand up straight to finish the movement before returning to the start position.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings Rectus Abdominis Trapezius Lower Fibers Trapezius Upper Fibers
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