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Hang Muscle Snatch

Start standing tall with the bar hanging at arms’ length in your snatch grip. Ensure even whole foot balance and brace your trunk. Move down to the desired hang position, maintaining whole foot balance and actively keeping the bar against the legs.
From the hang position, start by pushing with the legs and complete a muscle snatch. Focus on keeping the bar as close as possible, finishing with strong vertical leg drive, and punching vertically into the overhead position at the end of the turnover.
It can be helpful to think of the movement as a snatch high-pull with an added turnover of the bar afterward. This will reinforce the idea of driving vertically and lifting the elbows high and out before the turnover.
The muscle snatch is helpful to learn, reinforce and strengthen the proper upper body mechanics of the turnover (third pull) of the snatch. Lifting from the hang can reduce the contribution of the lower body and emphasize upper body strength more, or can be used to focus on improving bar-body interaction in or through specific positions.
The hang muscle snatch can be performed early in a training session as a technique primer, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally, although it can also be done for heavy singles and doubles.

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