Barbell Hang Snatch

1. Grab an Olympic barbell with a very wide grip. Stand with your feet shoulder-width apart, and hold the bar just below your knees.

2. Jump, pushing your hips forward explosively as you shrug your shoulders and your feet come up off the ground. Pull the bar up along your torso, then, when it's moving at full speed, slam your feet into the ground, flip the bar up overhead, straighten your arms and dip your legs into a squat to "catch" the snatch.

3. The difference between a "Snatch" and a "Power Snatch" is the Snatch is simply a "missed" Power Snatch, meaning a deeper leg dip is required to receive the weight when it is snatched up overhead.