Hang Power Snatch
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Trapezius, Deltoids, Quadriceps
Movement pattern
Triple Extension Pull
Training goal
Rate of Force Development
Sport
General Athletic Development, Olympic Weightlifting
Overview
Purpose. Train explosive hip extension and speed under the bar.
How it fits the system. An advanced-level triple extension pull entry in the Power section, programmed to develop rate of force development. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Trapezius, Deltoids, Quadriceps
Movement pattern
Triple Extension Pull
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Stand tall with a wide hook grip and the bar at the hips.
- Hinge back to mid-thigh or just above the knee with a flat back.
- Keep the shoulders over the bar and the lats tight.
- Extend the hips, knees and ankles violently.
- Pull under and receive the bar overhead with locked elbows.
- Stand tall and reset for the next repetition.
Coaching Cues
- Brush the bar against the thighs.
- Extend fully before pulling under.
- Lock the elbows hard in the catch.
Common Mistakes
- Pulling with the arms first.
- Losing the flat back in the hang position.
- Catching with the bar in front of the head.
Progressions & Regressions
Progressions
Increase load or lower the hang position.
Regressions
High hang position or a snatch high pull.
When to Use It
When to use
As a power exercise for experienced lifters.
When not to use
With shoulder pain overhead.
Programming
5 sets of 2 to 3 reps.
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