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Barbell Hang Snatch
Explosive Olympic lift from mid-thigh hang targeting quads, glutes, and traps to develop power and coordination; focuses on triple extension and overhead squat catch.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Shoulders, Calves, 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 MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Shoulders
5/10Anterior Delts, Medial Delts
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds
How to Perform
Stand on weightlifting platform with barbell loaded at mid-thigh height using wide snatch grip. Hinge at hips with knees slightly bent, chest up, shoulders over bar.
- Drive through feet to extend knees and hips explosively.
- Shrug shoulders and triple extend ankles as bar passes hips.
- Pull body under bar by rotating elbows high and dropping into overhead squat.
- Catch bar overhead with arms locked and hips at parallel or below.
- Stand up fully by driving through heels, keeping bar stable overhead.
- Lower bar controlled to hang position.
Coaching Tips
Form Cues
- Keep bar close to body
- Triple extend aggressively
- Pull under fast
- Lock elbows overhead
- Drive hips up first
Breathing
Inhale deeply to brace core before pull, exhale through recovery and stand.
Tempo
1-0-1
Range of Motion
From mid-thigh hang to full triple extension with bar overhead in squat below parallel, then stand to lockout.
Safety
Safety Notes
- Use bumper plates for drops
- Master overhead squat first
- Avoid if shoulder or wrist issues
- Warm up mobility thoroughly
- Start with empty bar
Spotting
Spot from sides at hips for pull assistance; catch bar if missed overhead; not recommended for max loads without coach.
Common Mistakes
- Using arms to pull instead of legs
- Letting bar drift forward
- Incomplete hip extension
- Poor overhead stability
- Rushing recovery without control
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Full shoulder flexion overhead
- Ankle dorsiflexion for squat
- Hip mobility for deep squat
Build Up First
- Overhead squat proficiency
- Snatch grip comfort
- Triple extension mechanics
Also known as
Hang Snatch
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