Full body / Advanced / Compound (multi-joint)

Hang Snatch

A barbell explosive exercise for the hamstrings, with the abs, calves and forearms assisting.

At a glance

Primary

Hamstrings

Secondary

Abs, Calves, Forearms & grip, Glutes, Lower back (erectors), Quads, Rear delts, Upper traps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Advanced

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
3. 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.
4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Common mistakes

• ✗ Catching with bent elbows or the bar behind the head.

  Why it hurts: The shoulders are loaded in an unstable, extreme position; this is a common way to hurt the shoulder or elbow.

  ✓ Instead: Punch up into locked elbows with the bar over the back of the neck. Learn it with a PVC pipe or empty bar and a coach.

• ✗ Bar swinging away from the body.

  Why it hurts: The lower back and shoulders have to fight the bar back into position.

  ✓ Instead: Keep the bar close, brushing the thighs, and drive up with the legs before pulling under.

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