Hang & Snatch
Explosive full-body move! Hang & Snatch builds power and coordination. A challenging Olympic lift for serious strength gains.
The Hang & Snatch is a compound exercise that mainly works the back and traps, with help from the chest and glutes & hips. You'll need: barbell.
Required Equipment
Hang & Snatch Muscles Worked
Primary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Secondary
Upper Chest (pectoralis major, clavicular head); Glutes (gluteus maximus)
Hang & Snatch Variations and Alternatives
How to do the Hang & Snatch
Stand with your feet hip-width apart holding a barbell with a wide grip, and hinge forward slightly at your hips to bring the bar to a hang position just above your knees.
Keep your chest up, core braced, and arms straight with your elbows pointed outward.
Drive through your lower body and extend your hips and knees explosively while shrugging your shoulders to pull the bar upward.
Drop quickly under the bar into a squat position, catching the barbell overhead with locked arms and stable wrists.
Push down against the floor to stand all the way up while keeping the bar securely overhead.
Lower the bar back down to your hips with control to complete the repetition.
Hang & Snatch FAQs
What muscles does the Hang & Snatch work?
The Hang & Snatch mainly works the back and traps, with help from the chest and glutes & hips. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Hang & Snatch?
Barbell.
Is the Hang & Snatch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hang & Snatch go on?
It belongs on push day in a push/pull/legs routine.
What are some Hang & Snatch variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Clean & Jerk, Barbell Clean High Pull and Barbell Clean Pull.
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