Hang Snatch

Body region

• Legs
• Glutes
• Back
• Shoulders
• Arms

Muscles

Main

• Trapezius
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Helps

• Deltoid
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Soleus
• Triceps

Holds

• Serratus Anterior
• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand holding the bar in a wide snatch grip at the hips, then lower it to above the knees with the back flat and the chest up.
2. Extend the hips and knees explosively, shrug, and pull the bar up close to the body.
3. Drop into a full overhead squat as you punch the arms up and lock them out.
4. Stand up with the bar stable overhead.
5. Lower the bar to the hips with control and reset.

Cues

• Stay over the bar until the legs finish driving.
• Meet the bar overhead with active shoulders pressing up into it.
• Use an empty bar to learn the overhead squat first.
• If you miss the catch, push the bar forward and let it fall; never chase it or try to save it.

Common mistakes

• Pulling the bar away from the body.
• Letting the bar drift forward in the catch.
• Soft elbows or pressed-out arms.
• Heels lifting in the catch.

Alternatives

• Hang Power Snatch
• Snatch
• Overhead Squat