Legs·Barbell·Compound
Hang Snatch
Hamstrings · Barbell
Advanced
Body Part
Legs
Equipment
Barbell
Level
Advanced
Type
Compound
Force
Pull
The Hang Snatch is an advanced barbell exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryCore secondaryCalves secondaryForearms secondaryGlutes secondaryLower Back secondaryQuads secondaryShoulders secondaryTraps secondary
How to Do the Hang Snatch
- 1Begin 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.
- 2Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
- 3As 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.
- 4Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.
Related Exercises
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Conventional Deadlift
The king of lifts: pick heavy stuff up, put it down.
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Romanian Deadlift
The hamstring hinge that makes the back of your legs scream.
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Sumo Deadlift
Wide stance, short pull, big hips and quads.
Kettlebell
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Explosive hip snap that builds power and conditioning.
Exercise data from the open-source Free Exercise DB.