Hang Snatch
Take a wide grip with the bar at the hips, extend hard through legs and hips, then pull yourself under and lock the arms overhead.
- Difficulty
- Advanced
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 15
Form sequence
01 · start
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.
02 · extend
Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
03 · pull under · Key step
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.
04 · finish
Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.
What's working
3D
- Hamstrings
Primary · 277 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Gastrocnemius
Secondary · 209 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Erector Spinae
Secondary · 131 exercises
- Quadriceps
Secondary · 227 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
