Zirv Fitness
Strength exercise

Barbell Hang Snatch

How to do it

  1. Take a wide, snatch-width grip on the bar and stand holding it at arm's length, then bend your hips and knees to lower the bar to just above your knees.
  2. Keep your chest up and your shoulders slightly ahead of the bar in this hang position.
  3. Drive your hips forward explosively, extending your ankles, knees, and hips to accelerate the bar upward, then shrug hard.
  4. Pull yourself under the bar and punch your arms straight overhead, catching the bar in a full squat with your elbows locked.
  5. Brace your core to stabilize the overhead position, then stand up to complete the lift.
  6. Exhale as you drive up from the squat, keeping the bar directly over your midfoot and shoulders throughout the catch.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Muscle SnatchBarbell Overhead Squat (Snatch Grip)
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight