Barbell Hang Snatch

Video coming soon...

Exercise Profile

Barbell Hang Snatch Overview

The barbell Hang snatch workout is a targeted exercise that primarily focuses on the Quads, Glutes, Lower Back, and Shoulders.

This workout involves using the barbell to perform a snatch movement, where the barbell is lifted from a hanging position to an overhead position in one fluid motion.

While the Hang snatch does engage secondary muscles, such as the core and arms, its main emphasis is on the targeted muscle groups mentioned above.

Fast-track your fitness with free AI coaching!

Barbell Hang Snatch Instructions

Stand with your feet shoulder-width apart, toes slightly turned out, and grip the barbell with an overhand grip.
With your arms fully extended, hinge at your hips and lower the barbell to just above your knees.
Explosively extend your hips, shrug your shoulders, and pull the barbell straight up, keeping it close to your body.
As the barbell reaches chest level, quickly drop under it by bending your knees and hips, catching the barbell overhead in a squat position.
Stand up by extending your hips and knees, keeping the barbell locked out overhead.
Lower the barbell back down to the starting position by reversing the movement, and repeat for the desired number of repetitions.

Barbell Hang Snatch Tips

Start with a shoulder-width grip on the barbell, keeping it close to your body.
Engage your quads by driving through your heels as you extend your hips and knees.
Maintain a strong and stable lower back by keeping your chest up and core tight throughout the movement.
As you pull the barbell upward, focus on using your glutes to generate power and explosiveness.
Quickly drop under the bar, catching it in an overhead squat position, and engage your shoulders to stabilize the weight.
Practice proper form and gradually increase the weight to challenge your muscles and improve your snatch technique.