Hang Snatch


The hang snatch is a variation of the traditional snatch Olympic lift, with the initial deadlifting of the bar from the ground excluded. As such, the hang snatch is a very effective exercise for explosive strength development, hence its inclusion in many professional athletes training programs.

You may see another variation mentioned elsewhere – the hang power snatch. This is performed in the same way as the hang snatch, but with a reduced range of motion during the squat potion of the lift, instead performing a partial squat.

Sport uses

The hang snatch allows for the coordinated development of explosive hip extension and shoulder abduction, which is useful for increasing overall power production. The forceful extension of the hip is seen in an array of sporting activities and actions, including contact sports, football, rugby, basketball and athletics.

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  1. Stand over a suitably weighted barbell, feet shoulder width apart
  2. Squat down and grasp the barbell with a slightly wider than shoulder width, overhand grip
  3. Stand erect with the barbell at your thighs


  1. Lower the barbell down your thighs until it reaches just above your knees
  2. Explosively pull the barbell upward with your arms, extending at the knees and hips
  3. As the bar reaches shoulder level squat down to position yourself under the weight, in a squatting position with arms extended
  4. Extend at your knees and hips to ascend, keeping the bar pressed above your head
  5. Ascend until you are standing upright with the barbell extended above you
  6. Controllably lower the weight to the starting position
  7. Repeat for the desired number of repetitions