How to do a Hang Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Hang Snatch
Workouts with Hang Snatch
Target muscles worked
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.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- 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.
- 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.
- Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and drop into a quarter squat underneath the bar.
- Stand upright before lowering the barbell to the starting position.
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Alternative Exercises to Hang Snatch
1. Hang Power Snatch
63.9 mSCORESWAPPED 41 TIMESThe 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.
- Intermediate
- Hamstrings
- Barbells
2. Clean
83.3 mSCORESWAPPED 37 TIMESClean 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.
- Intermediate
- Hamstrings
- Barbells
3. Deadlift
98.7 mSCORESWAPPED 28 TIMESDeadlift 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.
- Intermediate
- Hamstrings
- Barbells
4. Power Clean
85 mSCORESWAPPED 27 TIMESPower 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.
- Intermediate
- Hamstrings
- Barbells
5. Romanian Deadlift
98.6 mSCORESWAPPED 23 TIMESRomanian 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.
- Intermediate
- Hamstrings
- Barbells
6. Muscle Snatch
70.5 mSCORESWAPPED 18 TIMESMuscle 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.
- Intermediate
- Hamstrings
- Barbells
7. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 17 TIMESSingle 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.
- Intermediate
- Hamstrings
- Dumbbells
8. Snatch
79.9 mSCORESWAPPED 17 TIMESA 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. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 16 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
10. Seated Leg Curl
98.8 mSCORESWAPPED 15 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine