Hang Snatch

Legs · Barbell

How to do it

**Very wide** overhand or hook grip, bar hanging at mid-thigh. Feet under your hips with toes slightly out and knees slightly bent. Dip by sending the hips back and extend hips, knees and ankles with everything you have; shrug and drop under to receive the bar **with straight arms overhead**, in a squat. Stand up. **It demands shoulder and hip mobility**: if either is missing, build it first. The classic mistake is pulling with the arms.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Calves, Forearms, Glutes, Back, Shoulders

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