Hang Power Snatch
The Hang Power Snatch is a dynamic Olympic weightlifting variation that builds explosive full-body power by moving a barbell from the thighs to overhead in one fluid motion. This exercise targets the posterior chain, shoulders, and traps while improving coordination and athletic performance.
Because this plyometric lift requires high neural drive, fatigue can quickly lead to form breakdown. The AI analyzes your HRV and sleep data to determine if your central nervous system is recovered enough for peak power output, while real-time performance tracking ensures you stop the set before velocity drops and injury risk increases.
Form Cues
- Keep the bar in contact with your thighs during the setup
- Explosively extend your hips and knees to launch the bar upward
- Keep your elbows high and outside as the bar rises
- Punch your hands aggressively toward the ceiling to catch the bar
- Land with soft knees in a stable quarter-squat position
- Don't let the bar swing away from your body in an arc
- Don't pull with your arms before your hips fully extend
- Don't catch the weight with bent or soft elbows
- Don't land with your feet excessively wide
- Don't round your back in the starting hang position
Common Mistakes
- Pulling early with the arms
- Muted hip extension
- Looping the bar away from the body
- Landing with stiff legs
- Catching the bar forward of the body
Muscles Worked
This movement begins with a powerful contraction of the glutes, hamstrings, and quadriceps to generate upward momentum through triple extension. As the bar rises, the upper trapezius and lateral deltoids engage to pull the body under the weight, while the triceps and core stabilize the catch overhead.
Primary
Secondary
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