Strength

Barbell Hang Snatch

The Barbell Hang Snatch is a strength-building exercise targeting various muscle groups. Improve coordination, power, and athletic performance. It involves lifting a barbell overhead and squatting under it in one fluid move.
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Barbell Hang Snatch instructions
Step-by-step instructions
1
Stand upright and hold a barbell in front of your thighs with an overhand grip.
2
Lower the bar to just above your knees, by pushing your hips back and slightly bending your knees.
3
In one explosive movement, raise your body upwards by extending your hips and knees, while simultaneously pulling the barbell upwards.
4
Drop your body under the bar into a deep squat position, catching the bar overhead at arm's length.
5
Stand up straight, keeping the bar overhead, then lower it back down and repeat.
Stand upright and hold a barbell in front of your thighs with an overhand grip.
Lower the bar to just above your knees, by pushing your hips back and slightly bending your knees.
In one explosive movement, raise your body upwards by extending your hips and knees, while simultaneously pulling the barbell upwards.
Drop your body under the bar into a deep squat position, catching the bar overhead at arm's length.
Stand up straight, keeping the bar overhead, then lower it back down and repeat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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