Hang Snatch
- Pro
- Advanced
- Functional
The hang snatch starts with a wide grip on the bar at your thighs and pulls it straight overhead in a single explosive motion, catching it locked out in a partial squat. It trains the glutes, hamstrings and front delts to move a load fast rather than press it slowly. Advanced lifters use it for weight and reps in functional training, mainly as a main lift.
- Muscles
- Glutes, Hamstrings, Front delts
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Hold the bar at your thighs with a wide grip.
- Hinge slightly, then extend your hips explosively.
- Pull the bar overhead in one motion, close to your body.
- Catch it locked out overhead in a partial squat, then stand.
Form cues
- Keep the bar close as it passes your hips.
- Punch your arms straight the instant it clears your head.
- Drop under the bar the moment it is overhead.
Common mistakes
- Elbows bend early during the pull. Keep your arms long until the very top.
- Press-out finishes the lockout overhead. Catch the bar already locked straight overhead.
- Feet stay flat instead of resetting wider. Land with your feet slightly wider than the pull.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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