An explosive overhead lift from the hang where you pull the barbell and quickly drop into a receiving squat. It works the whole body with emphasis on the legs, hips, shoulders, and traps.
How to do the Hang Snatch#
- Set up in the hang with feet hip-width, a very wide overhand grip, arms extended and chest lifted.
- Explosively extend hips and knees while shrugging and pulling the bar upward to create upward momentum.
- Quickly pull your body under the bar, rotating the elbows upward and dropping into a full receiving squat as you bring the bar overhead.
- Secure a full arm lock overhead and stabilize the bar while seated in the squat.
- Drive through your heels to stand up with the bar overhead, then lower the bar under control back to the hang to reset.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris)
- Secondary: Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Side delts (Lateral Deltoid), Lower back (Erector Spinae), Calves (Gastrocnemius & Soleus)
Common mistakes#
- Using the arms to lift instead of initiating power from the hips.
- Not dropping quickly enough under the bar and missing the squat catch.
- Catching the bar with bent elbows instead of locking the arms overhead.
- Standing up before the arms are fully secured overhead.
