Hang Snatch

Technique

How to perform Hang Snatch

1. Take a wide overhand or hook grip and stand with the bar at your hips.
2. Keep your feet under your hips, bend your knees slightly and incline your torso with a controlled neutral spine.
3. Extend your legs and hips to accelerate the bar while keeping it close.
4. Pull yourself under the bar as your feet move into your squat stance.
5. Receive it overhead with straight elbows and continue into a controlled full squat.
6. Stand while maintaining the overhead position.
7. Lower the bar using your practiced controlled reset before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.