Hang & Snatch

1. Start with the barbell at mid-thigh level, standing straight with your feet shoulder-width apart. Grip the barbell wider than shoulder width, and ensure your grip is secure.

2. Flex your hips and knees slightly into a 'hang' position, keeping the back straight and chest up.

3. Explosively extend your hips, knees, and ankles, effectively jumping with the weight while simultaneously pulling the barbell upwards with a quick shrug of the shoulders, followed by a rapid elbow extension to guide the bar overhead. The movement should be fluid and explosive.

4. As the bar travels up, drop quickly under the bar into a squat position, catching the bar overhead with your arms fully extended.

5. Stand up by extending your hips and knees to a full standing position while stabilizing the barbell overhead.

6. Control the barbell back down to the hang position or the floor to prepare for the next repetition.

Before attempting this exercise, it is crucial to have a good understanding of weightlifting techniques and to practice with lighter weights to perfect the form. It is also recommended to have a trained professional, such as a certified personal trainer or weightlifting coach, present when performing this exercise for the first time or when unsure of the technique.

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