Barbell Hang Snatch

Also written as BB hang snatch

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

What it trains

gluteus maximus, hamstrings, shoulders

Also: trapezius, quadriceps, core

Equipment

barbell, bumper plates

Setup

Take a wide snatch grip — roughly where the bar sits in the hip crease when standing.
Stand tall with the bar at the hips, back flat and chest up.

Execution

1.Hinge to bring the bar to mid-thigh, keeping the shoulders over the bar.
2.Drive the legs and extend the hips violently, keeping the bar close to the body.
3.Shrug and pull under, punching the arms up to lock the bar overhead.
4.Catch in a partial or full squat with the bar over the mid-foot, then stand.

Breathing

Breathe between reps; hold the brace through the pull and catch.

Form cues

Bar close, hips through.
Punch up into the bar as you drop under it.
Catch with locked elbows and the bar behind the ears.

Common mistakes

Letting the bar loop out in front.
Pressing the bar out at the catch instead of punching under it.
Attempting programmed loads before the overhead position is stable.

Safety

The snatch demands shoulder mobility and practice. Learn it with a dowel or empty bar, and use bumper plates on a platform where the bar can be dropped safely.