Hang Squat Snatch | FITNESS INSTITUTE

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Hang Squat Snatch

Written by admin

January 2, 2020

Strength Exercises

The hang squat snatch is the next progression after the hand power snatch. This movement requires flexibility in the hips and shoulders in order to reach the required positions.


Start with the bar above your knees in the hang position with either a neutral head or looking straight ahead.

Come up to the jumping position extending the ankles, knees and hips and shrugging shoulders with straight arms.

Pull yourself underneath the bar and lock out your elbows to make a clean catch. Be strong and active in the position with good balance at the bottom of the overhead squat position.

As you become balanced, press through the heels to stand up again and keep shoulders active the entire time.

This completes the hang squat snatch.

After you are competent at the Hang Power Snatch and Hang Squat Snatch, you can then progress to doing the same movements starting from the floor. This will include trying to keep your shins as vertical as possible.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

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