Hang power snatch

Muscle group

Legs

Equipment

Barbell

Primary muscles

Glutes, Hamstrings, Upper back

Secondary muscles

Calves, Lower back, Quadriceps, Side delts

1. Stand tall holding the barbell with a wide snatch grip, then hinge at your hips to lower the bar to mid-thigh level with your back flat and core braced.
2. Explosively extend your hips, knees, and ankles to drive the barbell upward close to your body.
3. Rapidly pull yourself underneath, catching the bar overhead with fully locked arms in a partial squat (hips above knees).
4. Stand up completely with the bar secured overhead before lowering it back down under control.