Snatch - Hang

Recommendations: 2-3 Sets, 1-5 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Traps Strength Barbell Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Position your feet shoulder width apart and your toes facing slightly outward. Grasp the barbell with an overhand (hook) grip and hold it at about mid thigh height. Your head should be facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Jump upward extending body. Shrug your shoulders and pull the barbell upward with arms allowing elbows to pull up to sides, keeping them over the bar as long as possible. Pull your body under bar. Exhale during this movement. Catch bar at arm's length while moving into squat position. The barbell is caught on locked out arms. Inhale during this movement. Hitting bottom of squat, stand up immediately by driving through the heels, keeping the torso upright and elbows up, until you have reached a standing position with the bar overhead. Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.