Performing the Hang Snatch

The hang snatch, when performed correctly, should take the bar from a position just above and in front of the knees, to a standing position with the bar overhead. The key benefits of this exercise are power development, through the use of triple extension via the ankle, knee and hip joints as well as trunk stability by keeping control of the torso. It is imperative that you can competently perform a full depth overhead squat before moving on to the snatch.