Hang snatch with barbell

Exercise overview

Primary muscle group: Full Body

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 0

Average per rep (lbs)*: 0

Description: Starting Position: Stand with feet shoulder-width apart, toes turned slightly outward. Grip the barbell with a wide, overhand or hook grip. Keep your knees slightly bent, torso inclined forward, spine straight, and head facing forward. Position the bar at hip level. Initial Pull: Initiate the movement by forcefully extending through your legs and hips. High Pull: At the peak of your extension, shrug your shoulders and allow your elbows to bend outward. Catch Phase: Quickly move your feet into a receiving position and pull yourself under the bar, keeping it elevated overhead. Aim to catch the bar in a deep squat with arms fully extended above you. Stand Tall: Stabilize the bar overhead, then push through your heels to stand up straight. Lower the Bar: Carefully lower the bar to the ground in a controlled manner. Repeat the movement for the desired number of repetitions.

Exercise ID: 00124

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Focus on Form: Make sure to keep the bar close to your body throughout the movement. This helps maintain control and optimizes power transfer.
Master the Setup: Start with the barbell at mid-thigh height with a strong grip, maintaining a neutral spine. Proper setup is crucial for effective execution.
Engage Your Core: A strong core ensures stability and helps protect your lower back during the lift. Engage your abdominal muscles throughout the movement.
Drive Through Your Legs: Use your legs to generate power for the lift. Drive through your heels and extend your hips explosively.
Practice the Triple Extension: Work on extending your hips, knees, and ankles simultaneously in a powerful, coordinated motion to generate maximum lift.
Maintain Bar Path: The bar should travel in a straight line as much as possible. Focus on controlling the bar path to avoid unnecessary swaying or swinging.
Controlled Descent: After achieving the snatch position, lower the barbell in a controlled manner. This helps minimize the risk of injury and maintains good form.
Use Proper Footwear: Wear shoes with a flat, stable sole to ensure proper balance and traction during the lift.
Warm-Up Thoroughly: Ensure your muscles are warm and flexible before attempting the hang snatch. Dynamic stretches and mobility exercises can help prepare your body.
Start with Lighter Weights: Begin with lighter weights to perfect your technique before progressing to heavier loads. This reduces the risk of injury and ensures proper form.
Regularly Film Your Lifts: Recording your lifts can help you identify areas for improvement. Analyze footage to correct form and enhance performance.
Seek Feedback: Don't hesitate to ask for feedback from experienced lifters or coaches. Their insights can be invaluable for improving your technique.

Exercise overview

Exercise tips and tricks

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