Hang Snatch
Equipment: Barbell
Primary muscle: Gluteus Maximus
Category: compound
Movement: push
Quads
Shoulders
Upper
Front
How to Perform Hang Snatch
Stand upright holding a barbell with a wide overhand grip. Position the bar at about mid-thigh level with your arms extended and your knees slightly bent. Hinge slightly at the hips while keeping your chest up and back neutral. Explosively extend your hips and knees to drive the bar upward, keeping it close to your body. As the bar rises, quickly pull yourself under it and catch the bar overhead with your arms fully extended while dropping into a partial squat. Stabilize the bar overhead, then stand upright to complete the lift.