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Barbell Hang Power Snatch
Explosive Olympic lift from hang position that targets glutes, quads, and traps to develop power, speed, and coordination; emphasizes triple extension and overhead catch in partial squat.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Shoulders, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis
Lower Back
7/10Erector Spinae
Hamstrings
6/10Biceps Femoris
Traps
6/10Upper Traps
Shoulders
5/10Anterior Delts
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Longer for heavier sets
How to Perform
Load barbell with plates and position it in front of you at hang height, typically knee level. Grip with wide hook grip, feet hip-width apart, and hinge to grasp bar with shoulders over it.
- Hinge hips back to lower bar to hang position, keeping back flat and core braced.
- Drive through legs to extend knees while maintaining back angle until bar passes knees.
- Explosively extend hips, knees, and ankles in triple extension, shrugging traps to elevate bar.
- Quickly pull under bar, rotating elbows to catch overhead in partial squat above parallel.
- Lock arms overhead with bar aligned above head, then stand to full extension.
- Lower bar controlled to hang position or floor.
Coaching Tips
Form Cues
- Keep bar close to body
- Triple extend explosively
- Shrug then pull under quickly
- Lock out overhead fully
- Drive through heels
- Maintain neutral spine
Breathing
Inhale deeply to brace core before pull, exhale forcefully during explosive extension and catch.
Tempo
1-0-1
Range of Motion
Bar starts at knee height in hang; pull to full triple extension; catch with elbows locked overhead, squat to thighs near parallel; stand to full hip and knee extension.
Safety
Safety Notes
- Avoid if acute back or shoulder injury
- Use hook grip to secure bar
- Drop bar only with bumper plates in safe area
- Master technique light before heavy loads
- Ensure adequate wrist and shoulder mobility
- Keep bar path vertical to reduce shoulder stress
Spotting
Spot from behind for heavy attempts, assisting on descent if needed; preferred use power rack or platforms with safeties for solo training.
Common Mistakes
- Rounding back during pull
- Pulling with arms too early
- Bar drifting forward
- Hesitating in turnover
- Incomplete lockout overhead
- Squat too deep for power catch
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion to 170+ degrees
- Hip mobility for squat catch
- Ankle dorsiflexion for stable stance
Build Up First
- Proficiency in hip hinge
- Basic snatch pull technique
- Overhead squat mobility
Also known as
Hang Power Snatch, Power Hang Snatch, Barbell Hang Snatch
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