Eagle
Fitness
Hang Snatch (Barbell)
The hang snatch with a barbell is an explosive Olympic lift that targets the entire body, focusing on the legs, back, shoulders, and core. Starting from a standing position with the barbell at thigh level, the lift involves pulling the barbell overhead in one fluid motion, enhancing power, coordination, and strength.
Primary Muscle Group
Type of Weight
Whole Body
Barbell
1. Setup: Stand with your feet hip-width apart, holding a barbell at thigh level with a wide overhand grip.
2. Grip: Grasp the barbell with hands wider than shoulder-width apart.
3. Starting Position: Engage your core, keep your back straight, and your chest up. Slightly bend your knees.
4. Execution: Explosively extend your hips, knees, and ankles to lift the barbell. As the bar rises, shrug your shoulders and pull yourself under the bar, catching it overhead in a squat position.
5. Return: Stand up fully with the barbell overhead. Lower the bar back to the starting position. Repeat for the desired number of reps.
Diagram of the muscles activated:
