Hang Snatch

Hamstrings

Hang Snatch

LevelExpert EquipmentBarbell MechanicCompound ForcePull

An advanced Olympic lift that pulls the bar from the hang position to overhead in one motion with a wide grip.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesAbdominals Calves Forearms Glutes Lower Back Quadriceps Shoulders Traps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min

Estimate range 34–57 kcal (±25 %)

Muscle mass worked37 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a barbell with a wide snatch grip and stand tall.
2Hinge forward until the bar is at mid-thigh with your shoulders over it.
3Brace your core and keep your back flat.

How to perform

1Drive your hips and knees explosively to accelerate the bar.
2Shrug and pull your elbows high and out.
3Pull yourself under the bar and receive it overhead with locked arms in a partial squat.
4Stand up fully, then lower the bar under control.