How to do the Hang Power Snatch, step by step
- Stand tall with the bar in a wide grip in front of your hips.
- Push your hips back until the bar is just above your knees, back neutral.
- Extend your hips and knees explosively.
- Pull yourself under the bar and catch it with locked arms.
- Catch with your hips above knee height and stand up.
Common mistakes and how to fix them
- Knees shift forward in the hanghips back, shins almost vertical
- Arms pull too earlyfinish the hip extension first
- Bar swings away from your bodymake contact at the hips
How to scale the Hang Power Snatch
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hang Muscle Snatch
- Hang Power Snatch with a PVC pipe
- Dumbbell Hang Snatch
Benchmarks with Hang Power Snatch
- Andi100 Hang Power Snatches, 100 Push Press, 100 Sumo Deadlift High Pulls, 100 Front Squats – all at 30 kg
- Lane5 rounds for max reps: Hang Power Snatch at ¾ body weight, Handstand Push-ups; rest as needed. Score: total reps
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.