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Hang Squat Snatch
The hang squat snatch is a weightlifting movement that was popularized by CrossFit. It is a variation of the traditional snatch, which is an Olympic weightlifting move.
This movement requires a great deal of explosive power and coordination. It is often used as a training exercise to improve those qualities in athletes.
How To Hang Squat Snatch
There are two key positions when standing to properly hand squat snatch:
- the high-hang
- the mid-hang
1. The hang snatch standing position involves hanging from a barbell with your hands at shoulder-width apart.
2. From this position, you explosively lift the barbell up, shrug your shoulders, and pull yourself under the bar into a squat position.
3. Then, you stand up and press the barbell overhead. Starting in the high-hang position, take a deep breath and brace your core.
4. Hinge at your hips and allow the bar to hang down in front of you, keeping your arms straight.
5. From here, pull the bar up into the mid-hang position. Looking forward, keeping your chest up. Once again, take a deep breath and brace your core.
6. Keep your arms straight, hinge forward at your hips, and allow the bar to hang down in front of you.
7. From here, explosively extend through your hips and pull the bar up overhead, finishing in a standing position with the bar locked out overhead. Repeat for reps.
Be sure to keep your core engaged throughout the entire movement to maintain a stable spine. First, it helps to prevent injury. Second, it keeps your balance and posture in check. Third, it helps you generate more power from your legs and hips.
Lastly, it creates a more stable platform from which to launch your barbell. All of these factors combine to create a more efficient and effective lift. Be sure to keep your core engaged throughout the entire movement to maintain a stable spine.