Barbell Hang Power Snatch

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The barbell hang power snatch is a compound exercise that targets the quads, glutes, and shoulders.

By starting with the barbell at the hang position, it emphasizes explosiveness and power in the lower body.

The movement involves quickly pulling the barbell upwards, using the hips and legs, to a fully extended overhead position.

While the exercise also engages other muscles, the primary focus remains on the quads, glutes, and shoulders.

Stand with your feet shoulder-width apart, toes slightly turned out, and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
With a slight bend in your knees and a tight core, hinge at your hips to lower the barbell down to just above knee level, maintaining a straight back and keeping the barbell close to your body.
Explosively extend your hips, knees, and ankles as you pull the barbell up, leading with your elbows, and keeping it close to your body.
As the barbell reaches chest level, quickly drop under it by bending your knees and hips, while simultaneously pulling yourself under the barbell.
Catch the barbell in an overhead squat position, with your arms fully extended, elbows locked, and the barbell directly over your shoulders.
Stand up by extending your hips, knees, and ankles, keeping the barbell overhead and maintaining a stable, upright position.
Lower the barbell back down to the starting position by reversing the movement, hinging at your hips, and bending your knees.

Start by standing with your feet hip-width apart, gripping the barbell with an overhand grip just outside your thighs. This exercise requires explosive power, so make sure to engage your quads by bending your knees slightly and keeping your weight on your heels.
As you initiate the movement, use your glutes to drive your hips forward and generate power, while simultaneously shrugging your shoulders and pulling the barbell upward. Imagine your glutes and shoulders working together to create a seamless and powerful motion.
As the barbell reaches its highest point, quickly drop under the bar by bending your knees and hips, allowing it to land on your shoulders. This requires a strong engagement of your quads and glutes to control the descent and absorb the weight.
Once you catch the barbell on your shoulders, stand up explosively by extending your hips and knees, driving through your heels. Visualize your quads and glutes as the driving force behind this explosive movement, propelling you upward with strength and control.
Throughout the exercise, maintain a strong and stable core, keeping your back straight and your shoulders pulled back. This will not only help engage your glutes and quads more effectively but also protect your lower back from injury.