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Barbell Hang Snatch

Barbell Hang Snatch

The Barbell Hang Snatch is a dynamic and explosive exercise that targets multiple muscle groups, making it a fantastic addition to any strength training or Olympic lifting routine. This compound exercise primarily focuses on developing power, strength, coordination, and mobility. The Barbell Hang Snatch starts with the lifter holding a barbell at the hip level, maintaining a shoulder-width grip. The lifter then initiates the movement by quickly extending their hips, knees, and ankles, generating force to propel the barbell upwards. As the barbell reaches its peak height, the lifter swiftly pulls themselves underneath, transitioning into a deep squat position, and receiving the barbell overhead with locked elbows. One of the main benefits of the Barbell Hang Snatch is its ability to engage multiple muscle groups simultaneously. The explosive hip drive activates the glutes, hamstrings, and quadriceps, contributing to improved lower body power and strength. The transition into the squat position engages the muscles of the core, including the abdominals and spinal erectors, enhancing stability and control. Furthermore, the Barbell Hang Snatch targets the upper body muscles such as the deltoids, trapezius, and triceps as they work synergistically to drive the barbell overhead. This exercise also demands excellent shoulder mobility and thoracic spine mobility, leading to improved flexibility over time. Incorporating the Barbell Hang Snatch into your fitness routine can benefit athletes and fitness enthusiasts alike, as it not only enhances power and strength but also improves overall athletic performance and body composition. However, proper technique, form, and progression are crucial for preventing injury and maximizing results.


  • Start with your feet shoulder-width apart and the barbell resting on the ground in front of you.
  • Make sure your back is straight, and your core is engaged.
  • Bend down and grip the barbell with an overhand grip, keeping your hands slightly wider than shoulder-width apart.
  • Extend your hips and knees, lifting the barbell off the ground. Your arms should remain straight throughout this movement.
  • As the barbell reaches your mid-thigh, explosively extend your hips and shrug your shoulders while pulling the barbell upward.
  • Pull your body under the barbell by quickly bending your knees and hips and rotating your elbows underneath the barbell.
  • Catch the barbell overhead with your arms fully extended and your hips and knees slightly flexed.
  • Stand up straight, keeping the barbell overhead and your core engaged.
  • Slowly lower the barbell back down to the starting position by reversing the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on your mobility and flexibility to ensure proper form and technique throughout the movement.
  • Incorporate exercises that target your hip and shoulder mobility to improve the range of motion required for a successful barbell hang snatch.
  • Develop explosive power in your hips and legs by incorporating exercises like power cleans and box jumps into your training routine.
  • Practice the barbell hang snatch with light weights initially to perfect your technique before gradually increasing the load.
  • Engage your core muscles throughout the movement to ensure stability and control during the lift.
  • Include exercises that strengthen your upper back, such as barbell rows, to improve your ability to maintain an upright torso during the barbell hang snatch.
  • Focus on landing in a stable and balanced position, with your hips back and knees slightly bent, to absorb the impact of the barbell overhead.
  • Incorporate a solid warm-up routine that includes dynamic stretches and mobility exercises specific to the muscles used in the barbell hang snatch.
  • Pay attention to your grip strength and consider incorporating exercises like farmer's walks and deadlifts to improve your ability to hold onto the barbell during the lift.
  • When performing the barbell hang snatch, concentrate on generating power and speed through the hips, rather than relying solely on your arms and shoulders.

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