Hang Snatch Exercise Guide: How to Master Hang Snatches

The hang snatch, also known as the hang squat snatch, is a strength-training exercise that targets muscle groups across your body. Perform the hang snatch exercise by starting in a standing position with your feet hip-width apart in front of a weighted barbell. Grab the barbell with a snatch grip (hands wider than shoulder-width apart) and hold it in a hang position. Push your feet into the floor, and shrug your shoulders to explosively lift the bar overhead. Catch the barbell in a full squat position and stand again before lowering the barbell. Repeat this movement for your desired number of reps.

For hang snatches, begin by using a weight that you can control for 2–5 sets of 1–3 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Stand directly in front of the barbell with your toes underneath the barbell. Your posture should be tall with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips. Maintain a neutral head and neck position.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides with a slight bend in your elbows.
3. 3. Pre-tension your shoulders, hips, and core with a good inhale and exhale before lowering toward the barbell. Hinge from your hips and begin to bend your knees to lower your body toward the barbell. Your shins should be close to the barbell while remaining upright.
4. 4. Grab the barbell with a wide overhand grip. Rotate your shoulders outward to engage your back muscles. Your chest should be higher than your hips and your hips should be higher than your knees.
5. 5. Push your feet into the ground to stand tall. While maintaining a neutral spine, hinge your hips back. Your shins should be vertical and your shoulders should be over the barbell. The barbell should be just above your knees. All repetitions should begin from this starting position.
6. 6. While keeping your shoulders over the barbell, keep the barbell close to your body, and start your upward movement by pushing your feet through the floor. As you begin to stand, maintain your back position and keep your shoulders over the barbell.
7. 7. Your chest and hips should rise at the same time while maintaining your back position. As the barbell reaches waist height, explosively push your legs into the ground as if you were jumping while shrugging your shoulders. Your arms should still be long, with your elbows pointed outward.
8. 8. As your shoulders reach their highest point, quickly pull your body under the barbell while rotating your hands around and under the barbell.
9. 9. Quickly straighten your elbows to push the barbell toward the ceiling and lower into an overhead squat position. Your upper legs should finish parallel or slightly lower than parallel with the floor. You should only lower as far as you can maintain a level pelvis and strong squatting position.
10. 10. Stand tall as if you were finishing an overhead squat repetition.
11. 11. Lower the barbell and set up for another repetition.

Including the hang snatch in your workout routine can have several benefits.

1. 1. The hang snatch can improve your snatch technique. Practice the hang snatch to improve your hip extension and force production for a full snatch exercise.
2. 2. The hang snatch can increase full-body strength and stability. By activating muscle groups across your entire body—including in your core, shoulders, and legs—the hang snatch is a great way to warm up for more challenging Olympic weightlifting exercises like the power snatch and the power clean and jerk.
3. 3. The hang snatch is easily adjustable. Try different hang heights like the high hang with the barbell around your upper thigh, the mid-hang with the bar against your mid-thigh, or the low hang slightly above your knees. For a different grip style, try the hook grip with your thumbs placed under the rest of your fingers rather than on top.

The hang snatch activates muscle groups across your upper body and lower body, including your hamstrings, triceps, glutes, deltoids, quadriceps, latissimus dorsi, biceps, forearms, calves, and spinal erectors.

Once you’ve mastered the basic hang snatch, consider trying one of these snatch variations.

1. 1. Hang power snatch: When performing the hang power snatch, catch the barbell in a partial squat position rather than the full squat associated with the hang snatch.
2. 2. Muscle snatch: Practice muscle snatches by lifting the weighted barbell off the floor and keeping your legs extended as you catch the barbell overhead.
3. 3. Hang snatch high pull: Begin this simple variation in a hang position with the barbell resting against your mid-thigh. Lift the bar just above chest height without an overhead movement.
4. 4. Dumbbell hang snatch: If you’re new to snatch exercises, consider practicing a dumbbell variation by holding a single dumbbell between your legs and lifting it overhead with a movement pattern similar to the traditional barbell hang snatch.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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