Hang 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 chest up.
2. Explosively extend your hips, knees, and ankles to drive the bar upward while keeping it close to your body.
3. Pull yourself rapidly underneath, catching the bar overhead with fully locked arms in a deep squat position.
4. Stand up completely with the bar secured overhead before lowering it back down under control.