How to Do Hang Power Snatch: Muscles Worked & Proper Form

Muscles Worked in Hang Power Snatch

Primary muscles worked:

• Glutes
• Lower Back

Secondary muscles worked:

• Adductors
• Hamstrings
• Trapezius
• Forearm Flexors

How to Hang Power Snatch

1. Grip the bar with a wide overhand grip, and lift it up to get into the starting position, with the bar resting in the hip crease.
2. Hold your breath, and brace your core slightly.
3. Lower the bar along your thighs, down to about knee-level, by bending your hips and knees.
4. Reverse the movement, and lift the bar in a smooth but fast motion, by extending your legs and knees simultaneously.
5. Once the bar has reached maximum speed, bend your knees slightly and catch the bar on straight arms over your head.
6. When you’ve got control of the bar, stand up straight.
7. Lower the bar in front of you, with control.

Commentary

The hang power snatch is a variant of the snatch exercise, in which you have removed the first pull from the floor, and you also don’t catch the bar in as deep of a squat position. This makes the hang power snatch a potentially easier variant to begin with for learning the snatch, since you don’t have to focus on as many steps, and also the mobility demands are not as high.