Hang Snatch
Olympic Triple ExtensionbilateralAdvanced
Equipment Needed
Barbell
Target Muscle Group
Full Body
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
Grab a barbell. Lean forward while bending your knees until the barbell is even with your knees. Hold the barbell with both hands about two feet apart and feet hip width apart. In one fluid motion, bend your knees, and drive off your legs like a mini jump to raise the barbell toward your chest. Bring your elbows and arms under the bar in order to ""snatch"" and push the bar above your head. Once the bar is above your head, your arms should form a ""Y."" Straighten your legs. Return to the starting position. Repeat for desired amount of reps and add weight to the barbell when appropriate.
