Hang Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do Hang Snatch
- 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.
Muscles Worked
Alternatives to Hang Snatch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hang Snatch - Below Knees
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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2
Split Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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3
Power Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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4
Muscle Snatch
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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5
Snatch Deadlift
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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6
Clean
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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7
Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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8
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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10
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do hang snatch work?
Hang Snatch primarily works the hamstrings. The abs, calves, forearms, glutes, lower back, quads and shoulders assist as secondary muscles.
What equipment do I need for hang snatch?
Hang Snatch uses barbell.
Hang Snatch: is it suitable for beginners?
Hang Snatch is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of hang snatch?
Hang Snatch - Below Knees, Split Snatch, Power Snatch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hang snatch reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hang snatch can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Hang Snatch with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.