Hang Snatch
- Works
- Hamstrings, plus abs, calves, forearms, glutes, lower back, quads, shoulders and traps
- Equipment
- Barbell
- Level
- Advanced
- Type
- Compound
How to do it
Setup. 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.
- Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- 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.
- Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.
Cues
- Wide grip, bar at the hips.
- Extend hard, bar stays close.
- Pull under, punch to lockout.
- Catch in a deep squat.
Common mistakes
- Bar swinging away.
- Soft elbows overhead.
- Pulling with the arms early.
Where to start
Sets3-5
Reps2-3
Rest2.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder, sore wrists and a cranky lower back. Pain that's sharp or gets worse set to set means stop.