Hang Snatch

  • Place your feet right below your hips.
  • Start light and slowly
  • The starting position of the hang snatch is important. You should start by gripping a barbell about one foot wider than your shoulders. Use an overhand grip. Bend at the waist and keep your back straight and your chest out. Your feet should be hip-width apart..
  • The starting position of the hang snatch is with your shoulders rounded forward, back straight and chest out so that you have the bar resting against your thighs just above your knees. Get into this position by squeezing the bar up from the floor or by grabbing it from correctly placed blocks.
  • Use one explosive movement to swing your hips through the bar as you shrug up with your shoulders. Using the momentum of these first steps, pull the bar up, leading with your elbows instead of with your hands.
  • Once you get to the top of the snatch you need to drop down into a semi-squat or full squat position to catch the bar, which still has upward momentum, above your head with your arms raised up. Once you get the bar stabilized above your head, stand up into a fully erect position.
  • If you have good control over the bar, lower it down to your thighs so you can resume the starting position. If you feel you don't have sufficient control of the barbell then simply drop it.
  • Not for people with back problems.
  • Don't over exert yourself.