Barbell Hang Power Snatch
From the hang, extend the hips and punch the bar to a locked overhead position in a quarter squat.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the glutes, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Hang Power Snatch work?
- The Barbell Hang Power Snatch mainly works the glutes and traps.
- What equipment do you need for the Barbell Hang Power Snatch?
- A barbell.
- How many sets and reps of the Barbell Hang Power Snatch?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Barbell Hang Power Snatch?
- 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.
Program it for your clients
Coaches add the Barbell Hang Power Snatch to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.