How to Do
How to Do Hang Snatch
The hang snatch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the hang snatch.
Beginning
Beginning Hang Snatch
1. Lift the bar to a standing posture using a snatch hold.
2. Lower the bar to the desired hang position while maintaining control (most often mid-thigh, knee or right below the knee).
Movement
Hang Snatch Movement
1. Begin the snatch by pushing on the floor with your legs first once you've reached the hang posture.
2. Drive your legs into the floor and aggressively extend your hips, keeping the bar close to your body and bringing it into touch with your hips as you reach full extension.
3. Pick up and bring your feet into your squat stance after extending, drawing your elbows up and to the sides to lower yourself into a squat under the bar, maintaining the bar and your body as close together as possible.
4. As you sit into the squat, punch straight up against the bar overhead, stabilize, and recover to a standing position with the bar overhead.
Benefits
Hang Snatch Benefits
The hang snatch is an exercise that can help you gain full-body strength and stability. The hang snatch is an excellent technique to warm up for more tough Olympic weightlifting exercises like the power snatch and the power clean and jerk by engaging muscle groups throughout your entire body, including your core, shoulders, and legs.
