Hang Snatch

How to do it

1. Stand tall with the barbell at the hips, wide snatch grip and hook grip.
2. Hinge the hips back to lower the bar to just above the knees, back flat and arms long.
3. Extend hips, knees and ankles explosively and shrug the bar up.
4. Pull yourself down under the bar into a full overhead squat, arms locked.
5. Stand up from the squat with the bar overhead, then lower it to the hips.

Tips

• Move the feet quickly from jump to catch position so you meet the bar low.
• Keep the torso upright in the catch with the bar over the back of the neck.
• Brace the trunk before the hinge and keep it braced through the squat.

Common mistakes

• Hinging too deep so the bar drops below the knees.
• Hesitating in a half catch before sitting into the squat.
• Losing the arm lockout at the bottom of the squat.

Muscles worked by the Hang Snatch

• Gluteus maximus Primary16%
• Upper traps Primary16%
• Quads (vastus lateralis) Primary10%
• Spinal erectors (lower back) Secondary10%
• Quads (vastus medialis) Secondary8%
• Front delts Secondary6%
• Hamstrings (biceps femoris) Secondary6%
• Hamstrings (semitendinosus/-membranosus) Secondary5%
• Calves (gastrocnemius) Minor5%
• Side delts Minor4%
• Lower traps Minor4%
• Forearm flexors Stabilizer3%
• Triceps (long head) Stabilizer3%
• Upper abs Stabilizer2%
• Rotator cuff Stabilizer2%

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 Snatch alternatives

Same equipment

• Block SnatchBarbell
• Power SnatchBarbell

Different equipment

• Dumbbell SnatchDumbbell
• Kettlebell SnatchKettlebell

Easier

• Hang Power SnatchBarbell
• SnatchBarbell

Make it easier

• Hang Power SnatchBarbell
• SnatchBarbell
• Dumbbell SnatchDumbbell
• Muscle SnatchBarbell

Frequently asked questions

What muscles does the Hang 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 Snatch good for beginners?

The Hang Snatch is rated advanced. If you are new, learn the Hang Power Snatch first and build up from there.

What is a good alternative to the Hang Snatch?

For example the Block Snatch, Power Snatch and Hang Power Snatch. They train mostly the same muscles.

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.

Join the waitlist