Which muscles does the hang snatch work?

The hang snatch mainly works your full body. It also involves your shoulders and traps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hang snatch in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hang Snatch: how to do it and muscles worked

The hang snatch mainly works your full body, with help from your shoulders and traps. You need a barbell.

Muscles worked

Main

Full body

Helping

How to do the hang snatch

1
Hold a barbell with a wide snatch grip at mid-thigh or above the knee. Push your hips back, keeping your chest up, back flat, and arms straight.
2
Drive your hips forward and shrug, then pull yourself under the bar and catch it overhead with locked arms in a full overhead squat. Stand up tall.
3
Lower the bar back to the hang position with control. Breathe in and brace before each rep and keep the bar close to your thighs.

Form tip: Keep your elbows straight until the hips finish extending. Use a light load until your overhead squat is stable.

Common questions

Which muscles does the hang snatch work?: The hang snatch mainly works your full body. It also involves your shoulders and traps.
What equipment do I need for the hang snatch?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hang snatch in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.