Full body
Hang Power Snatch
The Hang Power Snatch is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, upper traps 16% and quads (vastus lateralis) 10%.
How to do it
- Stand tall holding the barbell at the hips with a wide snatch grip and hook grip.
- Push the hips back and slide the bar down to just above the knees, back flat, shoulders over the bar.
- Jump hard: extend hips, knees and ankles and shrug the bar upward.
- Pull the elbows high and out, then punch the bar overhead as you land in a quarter squat.
- Stand up fully with the bar locked overhead, then lower it to the hips.
Tips
- Keep the bar in contact with the thighs until the hips are fully open.
- Land with the feet flat and slightly wider than the start.
- Treat the catch as a quarter squat: no deeper than a jump landing.
Common mistakes
- Bending the arms before the jump is finished.
- Letting the bar loop away from the body at the top.
- Catching with the bar behind or in front of the head instead of over the mid-foot.
Muscles worked by the Hang Power Snatch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Starting above the knee skips the first pull. A fast pull from the floor straight to overhead in one motion: the same triple extension as the clean, with the upper traps and shoulders turning the bar over and locking it overhead.
Hang Power Snatch alternatives
Same equipment
Different equipment
Easier
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Hang Power Snatch work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), quads (vastus medialis), front delts, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Hang Power Snatch good for beginners?
The Hang Power Snatch is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Hang Power Snatch?
For example the Block Snatch, Hang Snatch and Power Snatch. They train mostly the same muscles.
How do you make the Hang Power Snatch harder?
Add weight or reps, or move on to the Block Snatch and Hang Snatch.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.