Hang Snatch

How to do it

1. Take a wide snatch grip so the bar sits in the hip crease when you stand tall.
2. Stand up with the bar, brace your trunk hard and set your shoulders over the bar.
3. Hinge at the hips and lower the bar under control to your chosen hang position above the knees.
4. Drive through the whole foot and extend the hips and knees violently, keeping the bar against the legs.
5. Shrug, pull your elbows high and outside, and pull yourself down under the bar.
6. Receive the bar overhead with locked elbows, stand up, then return it to the hang.

Common mistakes

• Using a grip that is too narrow, which raises the required pull height and blocks a stable overhead receive.
• Bending the elbows before full extension, which cuts the hip drive short.
• Letting the bar loop away from the body, which pulls you forward and forces a missed catch.
• Receiving with soft elbows or the bar in front of the head, which is the most common shoulder-injury pattern.