Hang Power Snatch

Setup: Stand with feet hip-width apart, barbell at mid-thigh, wide snatch grip, chest up, shoulders slightly over the bar, core engaged.

Movement: Explosively extend hips, knees, and ankles to pull the bar upward. Pull under quickly and catch the bar overhead with arms fully extended above parallel, then stand fully to finish.

Standards:

• Bar caught overhead above parallel
• Arms fully extended and locked out
• Full hip, knee, and ankle extension during pull

Focus Points: Keep bar close, aggressive hip drive, fast turnover under the bar, stable overhead position.