How to do the Hang Squat 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.
- Extend your hips and knees explosively.
- Pull yourself under the bar fast into a full squat.
- Catch the bar with locked arms and stand up.
Common mistakes and how to fix them
- Dropping under too earlyfinish the extension first
- Soft arms in the catchactively lock your arms and push your shoulders up
- Heels lift in the catchland with flat feet
How to scale the Hang Squat Snatch
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hang Power Snatch plus Overhead Squat
- Hang Squat Snatch with a PVC pipe
- Snatch Balance
Also known as
Hang snatch
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.