Hang Power Snatch
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The Hang Power Snatch is an explosive Olympic weightlifting movement performed from a hanging position above the knees, involving a rapid hip drive to pull the barbell overhead into a partial squat catch. Its primary purpose is to build power, speed, and strength through triple extension of the ankles, knees, and hips. It mainly targets the glutes with secondary emphasis on the back muscles, requiring a barbell or dumbbells rather than body weight alone, and benefits athletes seeking improved athletic performance and explosiveness.
How to Perform Hang Power Snatch
- 1Stand with feet hip-width apart, toes slightly out, holding an empty barbell (or PVC pipe for practice) with a wide snatch grip (hands about 1.5x shoulder width), arms straight and relaxed.
- 2Bend knees slightly into a quarter-squat position, hips high, back flat, shoulders over the bar, core braced, and weight balanced over mid-foot.
- 3Inhale deeply to brace your core, then explosively drive hips forward and extend knees to initiate the pull, shrugging shoulders upward as the bar passes your knees.
- 4Exhale sharply as you pull the bar high with a quick double knee bend (second pull), keeping it close to your body and fully extending hips, knees, and ankles.
- 5Rotate elbows around aggressively to catch the bar overhead in a partial squat (quarter depth), with feet stamping wider into a stable base.
- 6Exhale fully as you stand up to lock out arms overhead, bar directly above shoulders, head neutral.
- 7Lower the bar controlled to the hang position by reversing the movement, bending knees to absorb.
- 8Key form tips: Keep bar path vertical and close to body—avoid leaning back. Use legs and glutes for power, not arms. Maintain neutral spine; don't round back. Common mistakes: Incomplete hip extension, early arm bend, wide bar path.
