Exercise

Hang Snatch

Also known as: barbell hang snatch, olympic snatch from hang, high hang snatch

Hang Snatch is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: upper abs, medial gastrocnemius, forearm flexors, gluteus maximus, lower back, vastus lateralis, anterior deltoid and traps. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryOlympic weightlifting

Muscles worked

Primary

Biceps femoris

Secondary

Upper abs Medial gastrocnemius Forearm flexors Gluteus maximus Lower back Vastus lateralis Anterior deltoid Traps

How to do it

Begin 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.
Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
As 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.
Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.