Barbell Hang Snatch

Expert Advice

Keep your core tight and focus on a smooth, continuous movement from the hang position to the full extension overhead.

Stand with feet hip-width apart, barbell held in front of your thighs.
Hinge at the hips slightly and bend your knees to lower the bar just above knee level.
Explosively extend your hips, knees, and ankles, simultaneously pulling the bar overhead with a wide grip.
Drop into a squat position as you catch the bar overhead with arms fully extended.
Stand up out of the squat to complete the movement.
Lower the bar back to the hang position and prepare for the next repetition.