Hang Power Snatch


The Snatch is one coordinated, continuous movement executed with speed. The grip should be wide enough to allow for full squat with bar at arms length overhead. Hook grip is used by advanced lifters to maintain grip during snatch.


  1. Stand up holding barbell with wider-than-shoulder-width grip. Stick your chest out and pull shoulders back; maintain this position throughout movement. Push hips back, keeping bar against body, slide the bar down the body until it reaches middle of thighs; shift weight onto heels and position shoulders just in front of bar. This is the starting position.
  2. Jump and shrug without leaving the ground to propel bar upward; keep bar close to body.Relax arms as bar moves upward.
  3. When bar reaches shoulder height, drop into quarter-squat stance and receive bar overhead with locked elbows
  4. Stand up and repeat for desired reps


  1. Start with light weights and work your way up.
  2. Progress slowly, as it is hard to increase the weight on snatches.
  3. There's no need to start from the floor unless you plan on competing. Learning from the hang position on a dumbbell or barbell variation will always be much easier. Stand up straight first, then bend over by flexing at the hip. Push your ass out as far as you can and go down until your hands are just above your knees, while keeping your lower back flat.


  1. don't go wider than index finger in the rings.
  2. Don't do more than 3 reps per set.
  3. Don't do it too often.


Target Muscles

Additional Muscles