Hang 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 and catch the bar overhead in a full squat position, then stand fully to complete the lift.

Standards:

• Bar caught overhead in a squat below parallel
• Arms fully extended and locked out
• Full hip, knee, and ankle extension during pull

Focus Points: Keep bar close to the body, maintain balance over mid-foot, stabilize overhead, and transition smoothly under the bar.