Videos
Instructions
- Stand upright with a barbell at your hips using a wide grip.
- Hinge at the hips to lower the bar just above the knees, keeping your back flat.
- Explosively extend your hips, knees, and ankles to initiate the upward pull.
- Keep the bar close to your body and lead with your elbows.
- Pull yourself under the bar and catch it overhead in a quarter squat position.
- Stand fully upright to complete the movement.
- Lower the bar back to the start position under control.
Technical Tips
- Maintain a tight core throughout the lift.
- Avoid early arm pulling—let the hips generate the initial power.
- Ensure the bar travels vertically close to the body.
- Stabilize the bar overhead before standing up.
Breathing Tips
- Inhale before initiating the pull.
- Hold your breath during the explosive pull for core stability.
- Exhale once the bar is locked overhead.
Medical restrictions
- Shoulder instability
- Lower back injuries
- Wrist mobility limitations
- Knee joint pain
The Hang Power Snatch is an advanced Olympic lifting movement that develops explosive strength, speed, and coordination. Unlike the full snatch, this variation starts from a hang position just above the knees, reducing mobility requirements while emphasizing the rapid triple extension of hips, knees, and ankles. It is a powerful tool for developing athletic performance and is commonly used in strength training, CrossFit, and sport-specific programs. The bar is caught overhead in a partial squat, training both vertical force production and overhead stability. With its dynamic nature, the Hang Power Snatch helps athletes improve power output, barbell control, and neuromuscular efficiency, making it a staple for power and performance development.
What is a Hang Power Snatch used for?
The Hang Power Snatch is used to build explosive power, coordination, and speed, especially useful for athletes seeking improved performance in dynamic sports.
Is the Hang Power Snatch good for beginners?
No, the Hang Power Snatch is complex and better suited for experienced lifters. Beginners should first learn foundational movements like deadlifts and overhead presses.
What muscles does the Hang Power Snatch target?
It targets shoulders, quadriceps, and back as primary movers, while also engaging the glutes, hamstrings, traps, core, and forearms.
How is the Hang Power Snatch different from the Power Snatch?
The Hang Power Snatch starts from above the knees, while the Power Snatch begins from the floor. Both finish with an overhead catch in a partial squat.
Can the Hang Power Snatch be used in conditioning workouts?
Yes, due to its full-body activation and explosive nature, it is often used in CrossFit-style workouts for power and conditioning.