Hang Snatch
How to do the Hang Snatch
- 1
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.
- 2
Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- 3
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.
- 4
Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.
How to program the Hang Snatch
Sets and reps
As a compound movement, the Hang Snatch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Hang Snatch is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Hang Snatch into a plan
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Frequently asked questions
What muscles does the Hang Snatch work?
The Hang Snatch primarily targets the Hamstrings. It also recruits the Abdominals, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps as supporting muscles.
What equipment do I need for the Hang Snatch?
You need Barbell. Difficulty level: Expert.
How many sets and reps of the Hang Snatch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
