Hang Snatch

How to do the Hang Snatch

1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	abs, calves, forearms, glutes, lower back, quads, shoulders, traps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Natural Glute Ham Raise Bodyweight Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell

Easier than the Hang Snatch

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Vertical Swing beginner · Dumbbell Band Good Morning beginner · Resistance Bands

Common questions

What muscles does the Hang Snatch work?

The Hang Snatch primarily works the hamstrings, with the abs, calves, forearms, glutes, lower back, quads, shoulders, and traps as secondary movers. Hang Snatch - Below Knees, Clean, and Split Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Hang Snatch?

A Barbell. Without a barbell, Dumbbell Clean, Double Kettlebell Alternating Hang Clean, and Natural Glute Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Hang Snatch suitable for beginners?

It is rated expert. Start with Clean Deadlift, Vertical Swing, and Band Good Morning and work up.

Where should the Hang Snatch go in a workout?

Early — the Hang Snatch is compound, working 9 muscle groups, so run it first or second while you are fresh.

Similar exercises

Hang Snatch - Below Knees Barbell Clean Barbell Split Snatch Barbell Power Snatch Barbell Clean Deadlift Barbell Dumbbell Clean Dumbbell