The Hang Snatch is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, learning the snatch receive (improving hip flexor speed), improving explosiveness of hip extensor musculature while transitioning into shoulder shrug, improving body control & coordination, flexibility as well as improving skill & balance foundation for complex movements.

Note: Athlete must have good hamstring & latissimus dorsi (shoulder) flexibility to receive the barbell at 90˚ of knee flexion with a narrow stance. If shoulder flexibility is an issue, do the Plate Snatch instead. With heavy resistance do not catch the bar on the way down in wide grip position – it will pull the shoulders out!


  1. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
  2. Use a pronated grip, take barbell in both hands using the snatch grip (hands past 2nd key), keep elbows extended and flex hips till barbell is in the center of the legs above knee level; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
  3. Explosively extend the hips and simultaneously jump vertically (plantar flexion) while shrugging the shoulders and flexing the elbows while abducting shoulders to 90˚ (upright row); barbell remains close to the body and reaches sternum (~ nipple) level; elbows point sideways
  4. When barbell reaches neutral gravity (no movement) explosively flex the hips and knees, flip the wrists (wrist extension), extend the elbows and land in narrow stance (feet remain within shoulders); knees are flexed at 90˚ (or as low as possible); shoulder is in full flexion; maintain neutral spine and head position
  5. Extend the hips and knees and stand up straight

Targeted Musculature

  • Glutes
  • Hamstrings
  • Quadriceps
  • Iliopsoas
  • Calves (gastrocnemius, soleus)
  • Shoulder Girdle (Trapezius & Levator Scapula)
  • Deltoid

Pre-Requisite Exercises

This section provides exercises that the athlete should already be able to perform in perfect form.