Hang Power Snatch
Technique guide
Set-up
- Stand tall holding the bar at your hips with a wide snatch grip.
How to do it
- Hinge to lower the bar to just above your knees, back flat.
- Jump explosively, extending your hips and keeping the bar against your thighs.
- Pull under the bar and catch it overhead with locked arms in a quarter squat.
- Stand up tall to finish.
Coaching cues
- Brush the bar against your hips on the way up.
- Snap your elbows straight as you catch.
Common mistakes
- Swinging the bar away from your body.
- Pressing the bar out at the top.
Safety
- Learn this lift with a qualified coach before adding weight.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Easier
Same movement
- Dumbbell ThrusterDumbbell
- Resistance Band Squat to PressBand
- Kettlebell Clean and PressKettlebell
- Dumbbell Man MakerDumbbell
- Wall Ball ShotMedicine Ball
- Medicine Ball CleanMedicine Ball
- Dumbbell CleanDumbbell
- Devil PressDumbbell
- Barbell Clean and PressBarbell
- Sumo Deadlift High PullBarbell
- Power CleanBarbell
- Hang Power CleanBarbell
- Squat CleanBarbell
- Clean and JerkBarbell
- Barbell ThrusterBarbell
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