Squatting hang muscle snatch
The hang muscle squat snatch is a snatch variation in which bar speed is reduced and contact between the feet and platform maintained.
Begin a hang muscle snatch
as you would normally, but as you’re turning the bar over, begin sitting into a squat to receive the bar overhead as you would a snatch. The feet remain connected to the floor throughout the lift, although the heels may rise somewhat (probably less than they would in a snatch). Shown in the video are 3 different hang positions—hang (knee), mid-hang, and power position.
Dip/Power Position: Crease of hip with trunk vertical
Hip: Crease of hip with shoulders over bar
High-Hang: Upper thigh
Hang: Top of knee caps
Knee: Bar at knee caps
Below knee: Bar just below knees
You may need to begin the lift with the feet in the receiving position if your mobility precludes you from squatting comfortably in your pulling stance.
The hang muscle squat snatch can be used as a teaching drill and as an exercise to help reinforce more complete extension in the pull, better mechanics and bar-body proximity in the third pull, and better posture and balance in the third pull
(e.g. not leaning forward under the bar).
Beginning from a hang position rather than the floor will create more emphasis on the turnover itself by reducing the upward momentum that can be created by the legs. Higher hang positions such as high-hang, hip and power position, can also help reinforce proper balance in the finish of the pull and further emphasize bar-body proximity.
Sets of 2-5 reps with light to moderate weight are usually appropriate. When used as a technique primer
, light weights are advisable. If used as a training exercise, more challenging weights can be used for more strength work as long as the movement doesn’t diverge from correct.
The hang muscle squat snatch can be performed from any hang position, with one or more pauses in the pull when using lower hang positions, with a static start or countermovement, and with a pause in the receiving position.