How to do a Hang Power Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Hang Power Snatch
Workouts with Hang Power Snatch
Target muscles worked
Instructions for Proper Form
The Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- Brace your core before hinging your hips backward and flexing your knees to extend your arms to grab ahold the barbell with a double overhand grip before extending upright. The barbell should be at naval height.
- Lower the barbell to just above knee height. Extend your hips and once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up vertically overhead keeping your elbows high.
- Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and drop into a half squat underneath the bar.
- Stand upright before lowering the barbell to the starting position.
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