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Hang Power Snatch being performed with proper form
Hang Power Snatch demonstration video — proper form for the full movement.

How to do a Hang Power Snatch

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

About this exercise

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

    How is this calculated?

    Alternatives & Variations to Hang Power Snatch

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    4. 4. Romanian Deadlift

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    5. 5. Kettlebell Sumo Squat

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      Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

    6. 6. Power Clean

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      85 mSCORESWAPPED 26 TIMES

      Power Clean is a compound explosive movement that targets a wide variety of muscle groups. This exercise focuses on quickly lifting a loaded barbell from the ground to your shoulders in a single motion. Due to its explosive nature, it's excellent for developing both strength and power. It's often used in athletic training to improve performance in dynamic activities.

    7. 7. Single Leg Romanian Deadlift

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      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    8. 8. Sumo Deadlift

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      Sumo Deadlift is a variation on the more standard Deadlift. Like other Deadlifts, this is a compound exercise that primarily targets muscles in the rear chain (backside of the body), and especially hamstrings and glutes. While this exercise receives some criticism, it’s a perfectly valid choice for building strength, and a great addition to your leg days.

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      Good Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.

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