Hang Power Snatch Barbell Movement

The Hang Power Snatch is one of the fundamental movements in Olympic weightlifting and CrossFit. It’s highly effective for increasing strength and enhancing explosive power. Combining speed, technique, and force, this movement targets the shoulders, back, legs, and core. In this article, we’ll explain how to perform it correctly, common mistakes to avoid, and how to progress. Also, explore our CrossFit movement tutorials at Drago Gym.

What Is the Hang Power Snatch?

Simply put, the Hang Power Snatch is a lift performed from the hang position (above the knees), catching the bar overhead in a partial squat position.

Why Is the Hang Power Snatch Important?

• Enhances explosive strength.
• Improves muscle balance and coordination.
• Increases range of motion and flexibility.
• Essential for improving other lifts like the full snatch, clean, and jerk.

Special tip: No access to a gym? Get home-based CrossFit workouts with the equipment you have and keep training effectively.

Steps to Perform the Hang Power Snatch Correctly

• Stand with feet hip-width apart.
• Use a snatch grip (wide grip, arms fully extended in front of the hips).
• Use a hook grip (thumb wrapped under the fingers) for better control.
• Lift the barbell to just above the knees – this is the “hang” position.
• Slightly bend your knees and keep your weight centered on the mid-foot.
• Keep your chest up, back tight, and eyes forward.
• Explosively drive from the legs and extend your hips forward.
• Perform a triple extension (ankles, knees, hips fully extended), shrug shoulders.
• Pull the elbows upward as the bar reaches chest height.
• Quickly drop into a quarter squat while locking the bar overhead.
• Arms should be locked, elbows facing outward.
• Maintain balance and keep your chest lifted.
• Stand up fully with the bar overhead, keeping control.
• Hold briefly, then lower the bar under control.

Learn how to perform the Hang Snatch with barbell.

Key Tips for Better Hang Power Snatch Execution

Keep your back straight: Avoid bending forward to protect your spine.
Use your legs, not just arms: Power should come primarily from the legs and hips.
Get under the bar quickly: Speed under the bar is essential for control.
Keep the bar close: If the bar drifts away, the lift becomes harder to control.

Common Mistakes and How to Fix Them

Using arms to lift the bar → Drive with legs and hips for power.
Over-bending the back → Keep chest up, back flat, eyes forward.
Going too fast without control → Speed is good, but technique is key!
Ignoring the hook grip → Use thumb lock for better grip and control.

How to Progress in the Hang Power Snatch

Add the following exercises to your program to improve your hang power snatch:

• Hang Power Clean (to improve fast catch technique)
• High Pull (to strengthen the pulling phase)
• Overhead Squat (to build shoulder stability)
• Jump Squat (to develop explosive leg drive)

Conclusion

The Hang Power Snatch is a core movement in both CrossFit and Olympic lifting, requiring strength, precision, and speed. Executing it correctly will not only boost your power and coordination but also elevate your overall performance in training.