Hang Snatch
The snatch pulled from a hang below the knees: the hips and legs launch the bar from shin height and you catch it overhead in a partial squat.
How to do it
Setup
Snatch grip, bar hanging just below the knees, hips back, back flat, shoulders over the bar.
Steps
- Drive the hips and legs to launch the bar up the thighs.
- Pull high with the elbows up and drop under it.
- Catch it overhead in a partial squat, arms locked.
- Stand up with the bar locked out, then lower it back to the hang.
Common mistakes
Starting from standing tall: sink the bar to just below the knees first. Bar swinging away from the body: keep it brushing the thighs. Pressing the bar out instead of dropping under: pull, then punch the arms straight as you drop.
Breathing
Breath in the hang, exhale standing.
