Barbell Hang Snatch Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Back, Legs
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 9
- Alternate Names
- Hang Snatch
How to: Barbell Hang Snatch
- Stand with feet shoulder-width apart, barbell at mid-thigh.
- Bend at the hips and knees to grip the barbell with an overhand grip.
- Explosively extend your hips and knees to lift the barbell off the ground.
- Pull the barbell up, keeping it close to your body as you explode upward.
- Drop under the barbell, catching it in an overhead position with arms extended.
- Stand up to finish the lift.
Common Mistakes
- Using too much weight and sacrificing form.
- Not engaging the core during the lift.
- Overextending the back instead of maintaining alignment.
Modifications
- Reduce the weight of the barbell.
- Use a lighter training bar or perform the movement without weight.
Tips
- Maintain a neutral spine throughout the lift.
- Ensure your feet are shoulder-width apart.
- Drive through your heels and engage your core.
Barbell Hang Snatch Alternatives
Tags
weightlifting
snatch
strength
power
upper body
full body