Hang Snatch
Trains the quadriceps, with help from the shoulders, glutes and hamstrings. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Hang Snatch
- Stand with your feet shoulder-width apart, holding a barbell with a wide overhand grip. Hinge at your hips to lower the bar to just above your knees, keeping your back flat and your chest up.
- Explosively extend your hips, knees, and ankles, shrugging your shoulders and pulling the bar upward close to your body.
- Quickly drop under the bar, punching your arms upward to catch it overhead with your arms fully locked out, in a partial squat position.
- Stand up fully with the bar overhead, then lower it back to the hang position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Drive the bar upward with your hips and legs; your arms only guide the bar into the overhead position.
- Keep the bar close to your body during the pull for an efficient path.
- Lock your arms out firmly and stabilize your shoulders when catching the bar overhead.
- Master the movement with a light bar before adding weight.
Muscles worked
What Hang Snatch trains
In the programs
None of our programs use the Hang Snatch
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 23 on the Quadriceps page.
Substitutes
Swap Hang Snatch for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hang Snatch for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.