---
id: hang_snatch
name: Hang Snatch
status: complete
category: exercise
pattern: [hinge, vertical pull]
equipment: [barbell]

difficulty:
  technical_complexity: 5
  strength_prerequisite: 3
  mobility_prerequisite: 4

muscles:
  - id: gluteus_maximus
    role: primary
  - id: vastus_lateralis
    role: primary
  - id: vastus_medialis
    role: primary
  - id: rectus_femoris
    role: primary
  - id: biceps_femoris
    role: secondary
  - id: semitendinosus
    role: secondary
  - id: erector_spinae
    role: secondary
  - id: trap_upper
    role: secondary
  - id: deltoid_lateral
    role: secondary
  - id: deltoid_posterior
    role: secondary
  - id: soleus
    role: secondary
  - id: gastrocnemius_medial
    role: secondary
  - id: gastrocnemius_lateral
    role: secondary
  - id: rectus_abdominis
    role: stabilizer
  - id: multifidus
    role: stabilizer
  - id: forearm_flexors
    role: stabilizer

muscle_activation_studies: []

joint_rom_required:
  ankle_dorsiflexion_deg: 25
  hip_flexion_deg: 130
  shoulder_flexion_deg: 180
  thoracic_extension_deg: 20
  source: "biomechanical inference"

strength_curve:
  type: ascending
  sticking_point: bottom_of_catch
  peak_force_position: top_of_pull
  notes: "Hardest at the bottom of the catch position where the lifter must decelerate the bar and stabilize overhead in a deep squat. The initial pull benefits from the stretch-shortening cycle at the hang position."
  source: "biomechanical inference"

injury_risk:
  joint_stress:
    wrist: high
    shoulder: high
    lumbar_spine: moderate
    knee: moderate
  common_injuries:
    - structure: wrist_ligaments
      mechanism: hyperextension_during_catch
      risk_factors: [poor_wrist_mobility, excessive_load, improper_turnover_timing]
    - structure: rotator_cuff
      mechanism: overhead_impingement
      risk_factors: [limited_shoulder_flexion, inadequate_thoracic_extension, fatigue]
    - structure: lumbar_spine
      mechanism: flexion_under_load
      risk_factors: [poor_hip_hinge_mechanics, excessive_load, insufficient_core_bracing]
  contraindications:
    - wrist_injury
    - shoulder_impingement
    - lumbar_herniation
    - limited_overhead_mobility

variations: [hang_snatch_below_knees, muscle_snatch]
progressions: [snatch_deadlift, snatch_pull]
alternatives: [power_snatch, one_arm_kettlebell_snatch]

sources: []
---

# Hang Snatch

A full snatch initiated from the hang position (bar at the hips, above the knee), finishing in a deep overhead squat. The shortened pulling distance compared to a floor snatch makes it an effective teaching progression and positional strength builder. One of the most technically demanding barbell movements, requiring explosive triple extension, fast turnover, and full overhead squat mobility.

## Execution

1. Set up with a wide snatch grip using a hook grip. Stand with feet hip-width apart, toes slightly turned out. Hinge at the hips to lower the bar to just above the knees, keeping the spine neutral and chest tall.
2. From the hang position, drive explosively through the floor by extending the hips, knees, and ankles simultaneously. Keep the bar close to the body.
3. At full extension, shrug the shoulders and pull the elbows high and wide. The bar should travel vertically, staying as close to the torso as possible.
4. As the bar reaches its peak height, aggressively pull yourself under the bar by dropping into a deep overhead squat. Punch the arms straight overhead and lock out the elbows as you receive the bar.
5. Stabilize in the bottom of the overhead squat with the bar directly over the midfoot, shoulders active, and core braced.
6. Stand up to full extension with the bar overhead. Lower the bar under control to the hang position for the next rep, or return it to the floor.

## Programming Note

The hang snatch is primarily used in Olympic weightlifting programs for technique refinement, positional strength at the hip, and rate-of-force development. It is also valuable for field sport athletes seeking explosive hip extension power. Due to its extreme technical complexity, prioritize movement quality over load. Program at 60-80% of full snatch 1RM for sets of 1-3 reps, with full recovery between sets. Ensure adequate shoulder and thoracic mobility before loading.