Zirv Fitness
Strength exercise

Snatch (Hang Power)

How to do it

  1. Set up gripping the bar with a wide snatch-width grip and let it hang at mid-thigh with the hips hinged back and knees softly bent.
  2. Brace the core and keep the chest tall with the shoulders slightly ahead of the bar, arms straight and lats engaged.
  3. Drive through the floor extending the hips and knees explosively, shrugging the bar up close along the body as it accelerates.
  4. Pull the elbows high and to the outside then punch under the bar, rotating them around into a full lockout overhead and working the shoulders through the catch.
  5. Catch the bar overhead in a quarter squat power position with the glutes and quadriceps absorbing the landing and the feet flat.
  6. Stand fully upright to finish and lower the bar back to the hang position under control, resetting the hip hinge each rep; avoid catching with bent arms, which shifts the load off the legs and onto the shoulders.

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 Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight