Hang snatch

You need

How to do it

1. Hold a barbell with an overhand snatch grip. Your arms should be straight and to your sides with hands near both ends of the barbell. The barbell should rest against your upper thighs.
2. Spread your feet hip-width apart with toes pointing slightly out. Ensure that your knees are straight and that you’re balancing yourself on your whole foot, not leaning back or forward.
3. Bring your shoulders back and down, engage your abs, and take a breath.
4. Descend into the hang position by hinging at your hips. Bring your glutes back as you maintain a neutral back. Allow your knees to bend so your shins remain vertical. Your shoulders should be directly over the barbell.
5. Lower the barbell to a solid and comfortable position. The position can be quite low or just a few inches down your thighs. Practice for a while to find your ideal point. Most people should aim for around knee level.
6. Extend powerfully by driving through your feet as you extend your knees and hips.
7. As the barbell travels up to hip level, begin the second phase by shrugging your shoulders and pulling the barbell forcefully with your arms and back muscles.
8. With the barbell accelerating rapidly, begin the final phase by ducking under the weight with your arms straight, core engaged, and heels in contact with the floor.