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Barbell Hang Snatch


Coach's Tips


How to

Starting Position

1. Stand with your feet slightly wider than shoulder-width apart with toes pointed out. 2. Hold a barbell with a wide overhand grip, your arms should be straight and the bar should be resting just above the knees. 3. Bend your knees slightly, and keep your chest up and your back straight. 4. Engage your core and glutes to maintain a stable and secure position.

Proper Form

1. With a powerful and explosive movement, drive your feet into the ground as you extend your legs and hips, pushing the barbell up. 2. As the barbell rises, use your arms to guide the barbell upwards and towards your face. 3. At the top of the movement, the bar should be at chest height with your elbows pointed outward. 4. Reverse the motion and lower the barbell back to the starting position.

Breathing Technique

1. Take a deep breath in before you start the lift. 2. As you drive the barbell up, exhale forcefully. 3. Take a deep breath in at the top of the lift. 4. As you lower the barbell back to the starting position, exhale.


1. Make sure to keep your back straight and your chest up throughout the entire movement. 2. Do not allow the barbell to drift away from your body. 3. Make sure to keep your core and glutes engaged for stability. 4. Do not use momentum or jerk the barbell.

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