Hang snatch

The most technical of the Olympic derivatives: a wide grip and the bar travelling from the thigh to overhead in one movement. It demands shoulder and wrist mobility; without it, do not load it.

• Compound
• Barbell
• Advanced

How to do it

• Wide grip, thumbs hooked; check your mobility first
• Hinge to the high thigh and extend with everything
• Catch with the elbows locked and the bar over midfoot
• Keep the bar light until the catch is stable

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Loading before you have the shoulder mobility it needs
• Catching it with your elbows bent
• Losing the bar forward by pulling with the arms

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads
• Traps
• Anterior deltoid

Alternatives

• Power Snatch
• Full Snatch
• Snatch pull