How To Do Hang Snatch (Hang Squat Snatch)

Hang Snatch Exercise

Hang Snatch is a dynamic exercise that primarily works the quadriceps, lower back, hamstrings and gluteus muscles.

Secondary emphasis is on the lats, upper back and rear shoulders. Hang Snatch also activates the core muscles all throughout the exercise.

Hang Snatch is a very explosive exercise that builds muscle and develops power and coordination.

You will also improve flexibility in the hips, hamstrings and shoulders.

Hang Snatch Progression & Mobility

  • Take a wide grip; your grip width should be wide enough that at the top position the bar can rest comfortably on the crease of your hips.
  • Assume the bottom position of the Deadlift; flat back, hips lower than shoulders, feet at hip width apart and in a neutral position, knees bent, shoulders are slightly ahead of the bar.
  • Slide the bar down until it is at knee level. Shoulders are ahead of the bar, hips remain bent and positioned lower than the shoulders.
  • Take a deep breath then exhale, explode by driving your hips and jumping up. The momentum of the jump should throw the bar over and behind your head and bring you down to the bottom position of the squat.
  • At the bottom position of the Snatch which is the catch position, your arms must be fully extended and the elbows fully locked out. The bar must be in line with your shoulders and heels. Your feet are now shoulder width apart, knees are slightly over your toes and hip crease is lower than knee crease.
  • Keep your core tight then drive your feet to the floor to squat up; extend your knees then your hips until you have reached top position. Bring your feet closer together for better balance.
  • Bring the barbell down and repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Starting out the Hang Snatch with a rounded back will place most of the pressure on the lower back.

Another mistake is trying to muscle up the Hang Snatch with your arms which will put your elbows and shoulders at risk for injury.

It will also take away the explosiveness of the exercise.

Finally, taking a stance that is far too wide when attempting Hang Snatch will make you lose balance at the bottom position of the Squat because the tendency is to push your hips under the bar.

Variations: Hang Power Snatch

Hang Squat Snatch