Hang Snatch
A expert olympic weightlifting exercise for the hamstrings, done with a barbell.
- Main muscles
- Hamstrings
- Also works
- Abs, Calves, Forearms, Glutes, Lower back, Quads, Shoulders and Upper back
- Equipment
- Barbell
- Level
- Expert
- Type
- Compound
- Movement
- Pull
How to do the Hang Snatch
- Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
- Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
- Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Hang Snatch
Hang Snatch - Below KneesBarbell · Expert
Power SnatchBarbell · Expert
Split SnatchBarbell · Expert
CleanBarbell · Intermediate
Clean DeadliftBarbell · Beginner
Muscle SnatchBarbell · Intermediate
Power Clean from BlocksBarbell · Intermediate
Romanian Deadlift from DeficitBarbell · Intermediate
Questions
What muscles does the Hang Snatch work?
Mainly the hamstrings, with the abs, calves, forearms, glutes, lower back, quads, shoulders and upper back helping.
Is the Hang Snatch good for beginners?
It's rated expert. Beginners can build up to it with Clean Deadlift first.
What can I do instead of the Hang Snatch?
Good alternatives that train the hamstrings: Hang Snatch - Below Knees, Power Snatch, Split Snatch or Clean.
How many sets and reps of the Hang Snatch should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).