Grip the bar with a wide overhand grip and lift it up to get into the starting position, with the bar resting in the hip crease. Hold your breath and brace your core slightly. Lower the bar along your thighs, down to about knee-level, by bending your hips and knees. Reverse the movement and lift the bar in a smooth but fast motion, by extending your legs and knees simultaneously. Once the bar has reached maximum speed, squat down deep and catch the bar on straight arms over your head. When you’ve got control of the bar, stand up straight. Lower the bar in front of you, with control.
Start with light weight to focus on timing and technique. Keep full-body tension—don’t relax during the lift. Do hang snatches early in your workout, right after warming up. Aim for vertical extension, not forward hip thrust, to avoid bar swinging.
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