Barbell Hang Snatch

The barbell Hang Snatch is an Olympic weightlifting exercise and one of the core CrossFit movements that helps improve explosive power, neuromuscular coordination, balance, and body stability. This movement is a variation of the classic Snatch, performed from the hang position. Unlike the full snatch, the barbell doesn’t start from the ground—it begins from the thigh or just above the knee. In addition to enhancing power output, it strengthens the legs, back, and shoulders and improves flexibility and coordination. Below, we explore how to perform this exercise correctly, common mistakes, and technique improvement tips.

How to Perform the Hang Snatch

For a tutorial on how to properly perform the Air Squat, click here.

Step-by-Step Guide to the Hang Snatch

Start in a standing position with your feet hip-width apart and face the loaded barbell. Grip the bar with a snatch grip (wider than shoulder-width) and hold it in the hang position. Push through your legs and shrug your shoulders upward to explosively lift the bar overhead.

As the bar ascends, quickly pull yourself underneath it and catch it in a full squat. Once the bar is stabilized overhead, stand up and lower it back down for the next rep.

• Feet shoulder-width apart

• Snatch grip: hands wider than shoulders

• Keep your weight on mid-foot and maintain a neutral spine

• Lift the bar from the rack or floor to just above the knees

• Keep knees slightly bent and hips in a strong hinge position

• Shoulders should be slightly over the bar and back flat

• Pull the bar upward close to your body with proper angles

• Drive through your legs in a controlled, smooth motion

• As the bar reaches mid-thigh, extend hips and knees explosively (Triple Extension)

• Shrug shoulders and pull the bar upward with force

• Rotate wrists for optimal bar path

• Pull under the bar into a full squat and lock out overhead

• Arms should be locked, elbows extended

• Maintain balance and rise to standing

• Lower the bar smoothly

• Maintain good form to prevent injury

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Programming the Hang Snatch

• 1 to 3 reps per set is common

• For technique work: light weights (around 75–80% or less)

• For explosive power and pull-under drills: heavier loads (75%+)

• As a lighter variation of the full snatch: 70–80% is a good guideline

• Can be used in place of full snatch in training plans

Common Mistakes and How to Fix Them

1. Bar drifting from the body: Practice with a PVC pipe and focus on proper bar path

2. Using arms instead of legs: Focus on driving from the legs and hips

3. Shallow squat catch: Train squat depth and hip mobility

4. Incomplete wrist rotation: Exercises like snatch balance and overhead squat can help

Sample Training Plan to Improve Your Hang Snatch

1. Warm-up and mobility (10 min): dynamic drills for shoulders, wrists, hips

2. Technique work (15 min): empty barbell snatch practice

3. Accessory lifts:

   • Snatch Pull (3×4)

   • Overhead Squat (3×5)

   • Hang Snatch (4×3 @ 70% 1RM)

4. Stretching and recovery (10 min): post-training mobility drills

4 Variations of the Hang Snatch

Once you master the basic version, try these variations:

1. Hang Power Snatch: Catch the bar in a quarter squat instead of full depth.

2. Hang Muscle Snatch: Lift the bar overhead without bending the knees during the catch.

3. Hang Snatch High Pull: From the hang, pull the bar to just above the chest. No overhead lift.

4. Dumbbell Hang Snatch: A beginner-friendly version using one dumbbell. Start between the legs and lift overhead with the same hang snatch motion.