Hang Power Snatch

Setup

1. 01Take a wide snatch grip with a hook grip and deadlift the bar to standing.
2. 02Set the feet in your pulling stance.
3. 03Hinge the bar down the thighs to just above the knee with shoulders over the bar.
4. 04Keep the bar dragged against the legs with tight lats.

Execution

1. 01Extend the hips and knees explosively from the hang.
2. 02Let the bar contact the hip crease as you finish tall with a shrug.
3. 03Pull under fast, punching the arms to lockout in a quarter-squat.
4. 04Stand up immediately from the shallow catch to finish the rep.

Checkpoints

• -Bar contacts at the hip crease, reflecting the wide grip.
• -Full extension happens before the pull under.
• -The catch height stays above a parallel squat — received, not ridden down.
• -Bar sits locked over the back of the neck in the overhead position.

Common mistakes

• -Swinging the bar forward off the hips.
• -Starting the arm pull before the hips finish.
• -Riding the catch into a deep overhead squat instead of stopping above parallel — that turns the rep into a hang snatch.
• -Soft elbows at the catch turning it into a press-out.