Hang Snatch
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Trapezius, Deltoids
Movement pattern
Hang Triple Extension to Overhead
Training goal
Power
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Train the second pull and turnover of the snatch with a shorter, more repeatable set-up.
How it fits the system. An advanced-level hang triple extension to overhead entry in the Power section, programmed to develop power. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Trapezius, Deltoids
Movement pattern
Hang Triple Extension to Overhead
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Stand tall with a wide grip, bar at the hip crease.
- Hinge to the hang position with the shoulders over the bar.
- Extend violently and sweep the bar up the thigh.
- Pull under and punch into a locked overhead position.
- Receive in an overhead squat and stand.
Coaching Cues
- "Sweep, do not swing."
- "Long arms, then fast arms."
- "Lock and squat under."
Common Mistakes
- Bar drifting forward off the hip.
- Pressing the bar out at the catch.
- Losing the lumbar brace in the hang.
Progressions & Regressions
Progressions
Lower the hang toward the floor, then progress to the full snatch.
Regressions
Hang power snatch or muscle snatch.
When to Use It
When to use
Power development for athletes with good overhead mobility.
When not to use
Shoulder or wrist pain in the overhead position.
Programming
2–3 reps, 4–5 sets, 65–85%, 2 minutes rest.
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