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- Step 1: Grab the bar with a snatch grip and lift the weight up off the ground so that you are in the hang position.
- Step 2: Position your feet under your hips and the bar against your hips at arm's length.
- Step 3: Begin exercise by pushing hips back, distributing your weight onto your heels, and sticking your chest out while you lower the bar down along your thighs.
- Step 4: As the bar reaches your mid thigh, simultaneously flip the bar up over your head as you jump off the ground. Receive the bar overhead in the partial squat position with arms locked.
- Step 5: This completes one rep. Repeat as necessary
Details
hang power snatch is a free weights
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, calves, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, shoulders, traps and triceps
...more
hang power snatch is a free weights
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, calves, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, shoulders, traps and triceps.
The only hang power snatch equipment that you really need is the following:
barbell. There are however many different hang power snatch variations
that you can try out that may require different types of hang power snatch equipment or may even
require no equipment at all.
Learning proper hang power snatch form is easy with the step by step
hang power snatch instructions, hang power snatch tips,
and the instructional hang power snatch technique video on this page.
hang power snatch is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the hang power snatch video, learn how to do the hang power snatch,
and then be sure and browse through the hang power snatch workouts on our
workout plans page!
Tips
- Be sure your arms are locked as you receive the bar.
- Receive the bar in the partial squat position.
- Be sure the bar is over the middle of your feet when in the hang position.
- Make sure your weight is on your heels and not your toes.
Variations
- Perform a power snatch.
- Perform a dumbbell snatch.
- Perform a hip snatch.
Types
- Force Type: Pull
- Mechanics Type: Compound
