Movement Demo – Hang Squat Snatch

Rogue athlete and Olympian Hampton Morris demonstrates proper form for a Hang Squat Snatch in this quick and simple movement demo from Rogue HQ.

The hang squat snatch is a variation of the snatch where the barbell starts from the “hang”, which can be any position above floor level, but most typically is above the knees (unless named otherwise). The lifter extends their hips and legs explosively causing the barbell to move in one fluid motion to overhead where it is caught in a full depth squat. The term “Squat” snatch determines that the barbell is caught with the hip crease lower than the top of the knees. This specific lift concentrates on the 2nd and 3rd pull of the snatch while adding complexity by receiving the barbell in a full depth overhead squat, therefore it is a great movement to teach speed to pull under the bar into a full depth overhead squat without having to worry about the first pull of the snatch (taking the barbell from the floor to just above the knees)

Benefits

• Power Development – builds explosive legs and hip drive
• Speed & Co-Ordination – teaches fast, efficient bar movement, ensuring to use the legs and hips before the arms – speed under the barbell
• Shoulder & Core Stability – builds shoulder strength and stability while the core works hard to stabilise a load overhead
• Mobility – requires and develops ankle, hip, shoulder, and thoracic mobility
• Transfer to the Olympic Lifts & Sport – is often used as a less complex progression to teach the full snatch, as you do not have to worry about the first pull of the movement (from the floor to just above the knees)

Movement Breakdown
Start Position

• Feet in between hips and shoulders
• Hands are wide enough such that the barbell sits at the hips when the athlete is standing tall
• Hook Grip – lifter wraps index and middle finger over the thumb, pinning the thumb against the bar
• Barbell is lifted to the hang position
• Hang Position
• Barbell is held just above the knees
• Hips are pushed back, hamstrings and lower back are working
• Flat back with the shoulders ontop or just infront of the barbell
• Arms long and relaxed, with the lats keeping the bar on the legs
• Neutral gaze looking just above the horizon

Execution

• Initiate movement with leg drive and the arms remaining straight
• Shoulders and chest stay over the bar for as long as possible
• Get tall and explosively extend the hips and knees reaching triple extension (extension of the ankles, knees and hips) – simply think jump vertically
• Shrug and focuss on high elbows to keep the bar close to the body
• Bar will travel vertically and you can then pull yourself under and around the bar to receive the barbell with locked out arms in a full depth overhead squat
• Once the barbell is stabilised overhead in a full depth overhead squat, use the legs to stand tall and finish the repetition
• If cycling repetitions aim to keep the barbell close to the body on the descent into the next repetition

Related Products:
Rogue 28MM IWF Olympic Weightlifting Bar w/ Center Knurl – Bright Zinc:
https://www.roguefitness.com/rogue-iwf-olympic-wl-bar-w-center-knurl-bright-zinc

Rogue 25MM IWF Olympic Weightlifting Bar – Bright Zinc
https://www.roguefitness.com/rogue-25mm-wmns-oly-bar-dome-cap

Rogue LB Competition Plates:
https://www.roguefitness.com/rogue-competition-plates