Barbell Hang Snatch

Barbell Hang Snatch


This exercise involves lifting a barbell from a hanging position to an overhead position in one fluid motion. It requires explosive power, coordination, and technique. It primarily targets the muscles of the legs, hips, and shoulders.

Equipment Required

Barbell Hang Snatch Instructions

  1. Start with feet shoulder-width apart and the barbell on the ground in front of you.
  2. Bend down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Stand up, lifting the barbell with your arms straight and your back straight.
  4. Bend your knees slightly and lower the barbell to just above your knees.
  5. Quickly extend your knees and hips, pulling the barbell up towards your shoulders.
  6. As the barbell reaches your hips, quickly pull it up towards your shoulders and drop under it, catching it in a squat position.
  7. Stand up with the barbell in the overhead position, arms straight and locked out.
  8. Lower the barbell back down to the starting position and repeat for desired number of reps.

Barbell Hang Snatch Form & Visual

Barbell Hang Snatch

Barbell Hang Snatch Benefits

  • Improves explosive power and speed
  • Targets multiple muscle groups including the shoulders, back, hips, and legs
  • Enhances coordination and balance
  • Increases flexibility and mobility in the hips and ankles
  • Can be modified for different fitness levels and goals

Barbell Hang Snatch Muscles Worked

  • Trapezius
  • Deltoids
  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Abdominals
  • Lower back

Barbell Hang Snatch Variations & Alternatives