Snatch (Hang) | Gymacetamol

Muscles Worked

Primary

GlutesShoulders

Secondary

HamstringsBack

Quick Cues

1

Start from the hang position

2

Explosive hip drive

3

Catch overhead

4

Lock out and stabilize

Equipment Needed

Barbell

Deadlift the bar to a standing position with a wide snatch grip.
Hinge at the hips and lower the bar to just above your knees (the hang position).
Keep your back flat, chest up, and weight in your mid-foot.
Explosively extend your hips and shrug from the hang position.
Pull yourself under the bar and catch it overhead with locked arms.
Stabilize the bar and stand up to full extension.
Return to the hang position for the next rep.
Repeat for the desired number of repetitions.

Common Mistakes

Starting with the bar too far from the hips

Not extending the hips fully before pulling

Letting the bar loop away from the body

Pro Tips

Start from the hang position to focus on the second pull

Keep the bar close by sweeping it back with your lats

Punch up aggressively into the overhead position

Your Progress

Variations

Power Snatch

Squat Snatch

Snatch Pull