The hang power snatch is an advanced weight lifting exercise that builds power, strength, and coordination.
Stand with your feet approximately hip width apart.
Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.
Lift the barbell off the ground by extending your knees and hips until it rests against your body near the middle of your thighs. This is the starting position for this lift.
Lean your upper body forward slightly.
Push your hips forward and jump up by explosively extending your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms.
As the bar is moving up, drop your body down and get under the bar so that the weight is caught above your head with your legs bent at a 90 degree angle. Your head should be forward of the bar as you catch it. Your feet should move out slightly so you land with your feet shoulder width apart.
Finish by fully extending your legs while holding the bar overhead.
Instructions
How to perform a Hang Power Snatch:
Stand with your feet approximately hip width apart.
Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.
Lift the barbell off the ground by extending your knees and hips until it rests against your body near the middle of your thighs. This is the starting position for this lift.
Lean your upper body forward slightly.
Push your hips forward and jump up by explosively extending your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms.
As the bar is moving up, drop your body down and get under the bar so that the weight is caught above your head with your legs bent at a 90 degree angle. Your head should be forward of the bar as you catch it. Your feet should move out slightly so you land with your feet shoulder width apart.
Finish by fully extending your legs while holding the bar overhead.
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