Snatch from the hang. Drills your explosive second pull overhead.
Keep the bar close to your body and drive your hips through hard before pulling under.
Taking the snatch from the hang isolates the most athletic part of the lift: the quads driving a vertical explosion from above the knee that carries the bar all the way overhead. The hamstrings load in the hinge, the back keeps the bar glued to your body, the shoulders punch the catch to lockout, and the core holds everything together while you drop under. It earns its place as the second-pull sharpener, fixing lifters who are slow to finish and building total-body speed that transfers to every explosive movement.
The hang cuts out the first pull and forces you to generate all your power from the hips up. It punishes an early arm bend and a lazy finish, which is exactly why coaches prescribe it when the full lift looks sluggish off the knee.
Enough to sit in an overhead squat with the bar locked out and torso upright, which means solid ankles, hips and thoracic spine. If that position is a struggle, catch higher and work overhead squat mobility separately.
You are pulling with the arms before the hips finish. Drive the hips through hard first, keep the arms long like ropes, and only pull under once you are fully extended. Hips finish, then elbows, never the other way round.
