Hang Power Snatch being performed with proper form

How to do a Hang Power Snatch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
59,889
Popularity Rank
975th
Difficulty
Intermediate
Hamstrings Strength
70 mSCORE 75th
Equipment Required

Workouts with Hang Power Snatch

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Triceps, Trapezius, Shoulders, Quads, Lower Back, Glutes, Calves

    Instructions for Proper Form

    The Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.

    1. Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
    2. Brace your core before hinging your hips backward and flexing your knees to extend your arms to grab ahold the barbell with a double overhand grip before extending upright. The barbell should be at naval height.
    3. Lower the barbell to just above knee height. Extend your hips and once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up vertically overhead keeping your elbows high.
    4. Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and drop into a half squat underneath the bar.
    5. Stand upright before lowering the barbell to the starting position.

    Weight & 1 Rep Max Calculator

    Average Hang Power Snatch standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      45
      lbs
      1 Rep Max
      55
      lbs
    • intermediate
      8
      reps
      55
      lbs
      70
      lbs
    • advanced
      8
      reps
      65
      lbs
      80
      lbs

    Enter your stats to calculate your Reps & Weight

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    Alternatives & Variations to Hang Power Snatch

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