Hang Snatch being performed with proper form

How to do a Hang Snatch

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

Sets Logged
116,676
Popularity Rank
986th
Difficulty
Intermediate
Hamstrings Strength
73 mSCORE 67th
Equipment Required

Workouts with Hang Snatch

    Target muscles worked

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

    Instructions for Proper Form

    Targets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.

    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 quarter squat underneath the bar.
    5. Stand upright before lowering the barbell to the starting position.

    Weight & 1 Rep Max Calculator

    Average Hang 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
      50
      lbs
      65
      lbs
    • advanced
      8
      reps
      65
      lbs
      80
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Hang Snatch

    Filter By

    1. 1. Hang Power Snatch

      Photo of Hang Power Snatch being performed
      63.9 mSCORESWAPPED 41 TIMES

      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.

    2. 2. Clean

      Photo of Clean being performed
      83.3 mSCORESWAPPED 40 TIMES

      Clean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.

    3. 3. Deadlift

      Photo of Deadlift being performed
      98.7 mSCORESWAPPED 30 TIMES

      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

    4. 4. Power Clean

      Photo of Power Clean being performed
      85 mSCORESWAPPED 28 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.

    5. 5. Romanian Deadlift

      Photo of Romanian Deadlift being performed
      98.6 mSCORESWAPPED 22 TIMES

      Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.

    6. 6. Muscle Snatch

      Photo of Muscle Snatch being performed
      70.5 mSCORESWAPPED 18 TIMES

      Muscle Snatch is a variation on the more common Snatch. Like other Snatch variations, this is a compound exercise, however this variation is not nearly as explosive as others by design. By slowing down the movement, this is a great exercise for learning form, and developing the strength needed to perform a Snatch. While this exercise is usually used as a way to practice and improve your Snatch, it’s a perfectly valid exercise to include even if you don’t plan on training for Olympic lifts.

    7. 7. Good Morning

      Photo of Good Morning being performed
      90.4 mSCORESWAPPED 18 TIMES

      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.

    8. 8. Snatch

      Photo of Snatch being performed
      79.9 mSCORESWAPPED 17 TIMES

      A technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.

    9. 9. Single Leg Romanian Deadlift

      Photo of Single Leg Romanian Deadlift being performed
      80.8 mSCORESWAPPED 14 TIMES

      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.

    10. 10. Kettlebell Swing

      Photo of Kettlebell Swing being performed
      87.3 mSCORESWAPPED 13 TIMES

      Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.