To perform the Hanging Snatch, stand over the barbell with feet positioned underneath at hip width. The bar should cross your feet just in front of your ankles. Point your toes slightly outward. Bend over while squatting down and grasp the bar with a wide grip. Lift the bar off the floor, pushing with your legs and pulling with your back until you are standing upright. The bar will be hanging down in front of you at groin height. Next, bend over while squatting down until the barbell hangs just above knee height. Immediately explode upward pushing your hips in and pulling with your back. At the moment the bar contacts your legs at the upper thigh, accelerate the bar upward with both your legs and back until your body is fully extended. Contract your calves and trapezius muscles simultaneously, lifting up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell and allows it to continue to rise as you drop under it. Bend your elbows, pulling the bar up with your arms as you jump and descend into a full squat as quickly as possible. With the bar moving up and your body moving down, your arms should re-lock overhead on or before you reach the bottom position.