Hang Snatch
Hang Snatch is a olympic weightlifting - hang snatch exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Abdominals, Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Erector spinae, Quadriceps, Deltoid, Trapezius
- Exercise type
- Olympic weightlifting - hang snatch
Exercise technique
- Grip
Take a wide snatch grip and hold the bar at the hip crease.
- Hang
Bend your knees slightly, move your hips back and lean your torso forward.
- Extension
Push strongly into the floor and rapidly extend your hips and knees.
- Bar path
Briefly direct your elbows outward and upward to keep the bar close.
- Pull under
Move your feet to squat width while pulling yourself under the bar.
- Catch
Lock your arms overhead and descend into a controlled full squat.
- Stand
Keep the bar above midfoot as your torso and hips rise together.
Key technique points
- Set the wide grip at the start.
- Accelerate the bar close to your hips.
- Coordinate overhead lockout with the squat.
- Do not spread your feet excessively.
- Keep your shoulders active.
- Do not let the bar drift behind your head at the top.
Common mistakes
Narrow grip
Do not choose spacing that prevents a comfortable overhead position.
Knocking the bar forward
Do not turn hip contact into a horizontal throw.
Late elbow lockout
Receiving the bar with bent arms in the bottom position delays secure lockout.
Compensating through the back
Do not maintain the overhead position by overextending your lower back.
Falling forward
Do not catch the bar in front of your feet.
Incomplete squat
Do not finish with the power variation when aiming for a full snatch.
Frequently asked questions
Hang Snatch: why is “Narrow grip” a mistake?
Do not choose spacing that prevents a comfortable overhead position.
Hang Snatch: why is “Knocking the bar forward” a mistake?
Do not turn hip contact into a horizontal throw.
Hang Snatch: why is “Late elbow lockout” a mistake?
Receiving the bar with bent arms in the bottom position delays secure lockout.
Hang Snatch: why is “Compensating through the back” a mistake?
Do not maintain the overhead position by overextending your lower back.
Hang Snatch: why is “Falling forward” a mistake?
Do not catch the bar in front of your feet.
Hang Snatch: why is “Incomplete squat” a mistake?
Do not finish with the power variation when aiming for a full snatch.
What should I focus on when doing Hang Snatch?
Set the wide grip at the start. Accelerate the bar close to your hips. Coordinate overhead lockout with the squat. Do not spread your feet excessively. Keep your shoulders active. Do not let the bar drift behind your head at the top.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.