Hang Snatch
A snatch started from the hang position above the knees. It emphasises the explosive second pull and a fast turnover of the bar overhead.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Quadriceps
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand holding the bar with a wide snatch hook grip, then hinge so it sits just above the knees with shoulders over the bar.
Brace and keep the arms long and relaxed.
Drive the hips through, extending legs and hips explosively as the bar slides up the thighs.
Pull the elbows high and turn the bar over, punching it overhead.
Receive the bar with locked arms in a partial or full squat.
Stand fully, then lower the bar to the hang.
Breathing: Inhale and brace at the top of each rep, and exhale after standing with the bar overhead.
Coaching tips
Hips to the bar
Fast elbows
Lock out on landing
Common mistakes
Hanging too low and losing position
Swinging the bar forward
Pressing out the catch
Chest dropping in the receive
Safety notes
Get coaching before adding load.
Keep the overhead position stable before increasing weight; stop if shoulders feel pinched.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.