Olympic LiftsAdvanced
Hang Snatch
A snatch started from the hang position above the knees. It emphasises the explosive second pull and a fast turnover of the bar overhead.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Quadriceps
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.