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Last updated March 2, 2026
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full body
Hang Snatch
Start with the barbell at hang position above the knees. Explosively pull the bar overhead in one motion, catching it with arms locked out.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)hamstringsupper trapsfront shoulders
Secondary
lower backforearm flexorscalvesabstriceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet hip-width apart and grip the barbell with a wide overhand snatch grip.
- Lift the bar to standing, then hinge at the hips to lower it to just above the knees.
- Keep your back flat, chest up, and shoulders over the bar.
- Step 2Execution
- Explosively extend your hips, knees, and ankles in a powerful triple extension.
- Shrug your shoulders and pull the bar close to your body as it rises.
- Pull yourself under the bar aggressively.
- Catch the bar overhead with arms fully locked out and slight knee bend.
- Step 3Recovery
- Stand up fully with the bar stabilized overhead.
- Lower the bar back to the hang position under control.
- Reset your wide grip position before the next rep.