How To Do Hang Power Snatch

Hang Power Snatch Exercise

Hang Power Snatch is a dynamic exercise that targets the posterior chain of the lower back, gluteus and hamstring muscles but also utilises the lats, the upper back complex.

At the top position with the bar overhead, the Hang Power Snatch will activate the core muscles.

This exercise builds muscle size, strength, power and coordination.

Hang Power Snatch Progression & Mobility

  • Assume the bottom position of the Deadlift but with a wider grip; feet at hip width and in a neutral position, back flat, hips lower than the shoulders and shoulders in front of the bar.
  • Drive with your heels; keep your knees slightly bent and your hips still behind the shoulders. At the top position, the bar should be able to sit at your hip crease.
  • Slide the bar down past your knee; keep a flat back position, your shoulders should be over the bar and the bar should be in line with your feet. Hips remain back and lower than shoulders.
  • From the knee level, explode by jumping up, driving with your hips and catching the bar overhead with arms fully locked out.
  • At the catch position, the bar should be behind your head; wrists, shoulders and heels should be aligned. Hips should remain bent and knees forward.
  • Complete the movement by straightening out your legs. At the top position, your hips must remain behind your shoulders.
  • Bring down the bar and repeat the movement until you have completed your targeted number of reps.

Faults, Form and Technique

Rounding the back at the start of the snatch movement places the lower back in a dangerous position.

Trying to muscle up the snatch by using your arms not only takes away the explosive nature of the movement but also exposes your elbows to injury.

Finally, trying to catch the weight by moving your feet at a wider position will cause your hips to be in line with your shoulders and make you lose balance.

Variations: Stop Snatch, Snatch

Hang Power Snatch