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Exercises › Hamstrings › Hang Snatch

Hang Snatch

Hang Snatch is an expert compound barbell olympic weightlifting that mainly works your hamstrings, with help from your abs, calves, forearms, glutes, lower back, quads, shoulders and traps.

💪 Hamstrings🏋️ Barbell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Hang Snatch: starting position
Starting position
Hang Snatch: end position
End position

How to do the hang snatch

  1. 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.
  2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  3. 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.
  4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Muscles worked

Primary: HamstringsSecondary: AbsSecondary: CalvesSecondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: QuadsSecondary: ShouldersSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Hang Snatch alternatives

Exercises that train the same main muscle.

CleanBarbell · IntermediateClean DeadliftBarbell · BeginnerMuscle SnatchBarbell · IntermediateSnatch DeadliftBarbell · IntermediatePower Clean from BlocksBarbell · IntermediateRomanian Deadlift from DeficitBarbell · Intermediate

FAQ

What muscles does the hang snatch work?

It mainly works your hamstrings; your abs, calves, forearms, glutes, lower back, quads, shoulders and traps assist.

How many sets and reps of hang snatch should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the hang snatch good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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