How To Do A Hang Power Snatch – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: May 31, 2023
  • Time to read: 14 min.
How To Do A Hang Power Snatch

The hang power snatch is an incredibly effective and dynamic lift that has become a staple in weight rooms around the world.

Not only does it develop explosive power, but it also strengthens muscles in the upper body, lower body and torso making full use of your entire kinetic chain from feet to fingertips.

Doing the hang power snatch properly requires knowing not only what muscles are involved but also form cues and tips for maximum effectiveness.

In this blog post, we take a closer look at how to do a proper hang power snatch while exploring its benefits, proper form technique, plus some extra helpful tips!

How To Do A Hang Power Snatch: Step-by-Step Guide

The Hang Power Snatch is an Olympic weightlifting exercise that combines elements of the snatch and the clean. It focuses on explosive power, speed, and coordination while targeting the posterior chain, shoulders, and arms. Here’s a step-by-step guide to help you master the Hang Power Snatch:

Step 1: Set Up Your Stance

  1. Stand with your feet hip-width apart, toes pointing slightly outward.
  2. Hold the barbell with a wide overhand grip (snatch grip), with your hands positioned just outside your knees.
  3. Keep your chest up, back straight, and core engaged.

Step 2: Hinge at the Hips

  1. Lower the barbell by pushing your hips back and bending your knees slightly, keeping your chest up and back straight.
  2. Lower the bar to just above your knees or mid-thigh, depending on your flexibility and comfort level. This is your hang position.

Step 3: Initiate the Pull

  1. Begin the movement by explosively extending your hips and knees, driving your heels into the ground.
  2. As you extend your hips, shrug your shoulders upward, maintaining a straight bar path.

Step 4: Pull Yourself Under the Bar

  1. As the barbell reaches its maximum height, quickly pull yourself under it by dropping into a quarter squat position.
  2. While doing so, rotate your arms and wrists, punching them upward and locking your elbows out as you catch the bar overhead.

Step 5: Catch and Stand

  1. Catch the barbell with your arms fully extended overhead, in a stable overhead squat position. Ensure that your core is tight, and your chest is up.
  2. Stand up by extending your hips and knees, bringing your body to a fully upright position.

Step 6: Lower the Bar and Reset

  1. Carefully lower the bar back down to your hips or thighs, returning to the hang position.
  2. Reset your stance and grip, ensuring proper form before attempting the next repetition.

Remember to start with a light weight and focus on proper technique before gradually increasing the load.

Benefits of Hang Power Snatch

To improve your athletic performance and increase your power and strength, try the Hang Power Snatch. This exercise provides various benefits, including improved muscle definition and tone.

In this section, we’ll be discussing the benefits this movement entails, including improved athletic performance, increased power and strength, and improved muscle definition and tone.

Improved Athletic Performance

The Hang Power Snatch can boost an athlete’s performance! It targets the muscles used in explosive movements like jumping and sprinting. Benefits go beyond increased power and strength – coordination, agility and balance also improve.

Plus, it gets multiple muscle groups working together, like your hips, glutes, back, shoulders and core. This leads to great gains and helps prevent injuries!

Pro Tip: Make sure you maintain proper form when you do a Hang Power Snatch. That’s the key to maximizing its effectiveness!

Increased Power and Strength

The Hang Power Snatch is a great exercise with loads of benefits. It boosts power and strength, plus it targets multiple muscles such as hips, glutes, shoulders and back.

Plus, it helps with coordination between upper and lower body, leading to improved performance in many sports. And the full-body movement involved in the exercise also boosts balance, flexibility and agility.

Do the Hang Power Snatch regularly and you’ll be well on your way to achieving your fitness goals. It’s the best way to get more power and strength, plus it sculpts your body into a toned masterpiece. So go ahead and show off those gains!

Improved Muscle Definition and Tone

The Hang Power Snatch can give you enhanced muscle definition and tone due to its complex movements. It works multiple muscles such as quads, glutes, hamstrings, shoulders and upper back. This activates them for increased strength & endurance, which increases definition.

Also, the Hang Power Snatch strengthens core muscles which aid in posture and stability. Plus, it helps with balance and coordination by improving neuromuscular control. With weights, it induces muscle hypertrophy, which increases size & tone.

You can switch up the weight to customize your workout intensity. So, incorporate Hang Power Snatches into your regular exercise routine to prepare for Olympic lifting or other sports that need explosive power.

Start slow, with lighter weights, and focus on proper form to stay injury-free. Finally, combine with resistance training & a balanced diet to achieve improved muscle definition & tone.

Proper Form for Hang Power Snatch

To perfect your form for the hang power snatch, use the starting position, lift execution, and catch position techniques. These three sub-sections will help you ensure proper form while performing this weightlifting movement. By following the right technique, you can reap the full benefits of the hang power snatch, including improved strength and muscle development.

Starting Position

For an ideal hang power snatch, the barbell should be above your knees. Stand with your feet shoulder-width apart, chest up and straight back. Hold the bar with an overhand grip that is slightly wider than shoulder-width.

Place your hands just outside of shoulder width for a secure grip. Lift explosively with your legs and guide the bar straight up along your body’s midline. Avoid bending too far and ensure proper extension of hips/knees/ankles. Timing and repetition are key! Mastering the hang power snatch isn’t about lifting; it’s about avoiding looking like a flailing octopus on a bad acid trip.

Lift Execution

To do the Hang Power Snatch perfectly, there are some steps to follow for efficiency, safety, and optimal performance.

  1. Stand with shoulders-width apart and grip the barbell with hands at the same distance.
  2. Bend your knees slightly and hinge your hips to lower it towards your shins.
  3. Quickly extend your hips, knees, and ankles and pull the bar up to chest height.
  4. Bring your elbows forward and under the bar as you stand tall.

It’s important to have flexibility, core stability, balance and coordination for this exercise. Start with lighter weights until you master the form.

An error during the Hang Power Snatch is when the movement is initiated with an arm pull instead of a hip extension. This can lead to poor power production and even injury.

Pro tip: Foam rolling and dynamic stretching can help improve the range of motion in muscles involved like hamstrings, glutes, back, and shoulders. Let’s go! Don’t forget, you don’t want to miss the power snatch and end up with a face plant!

Catch Position

Nailing the hang power snatch is key! The catch position refers to the athlete’s upright stance when receiving the barbell. To get it right, keep your shoulders back and down, and elbows high. Generate explosive power from your hips and legs and pull yourself under the bar while keeping it close. Land neither too low nor too high; find the right balance.

Before attempting this with weights, practice rigorously; explosive power from hip extension can cause injuries. Patience is key; muscle confusion alone won’t make it go away. Follow these tips and become a pro in no time – or just impress everyone by casually mentioning ‘hang power snatch‘!

Tips for Performing Hang Power Snatch

To perform the hang power snatch with proper form and achieve maximum benefits, warm-up exercises, grip and hand placement, and breathing techniques are essential. In this section, you’ll find tips for flawless execution of the hang power snatch with the inclusion of sub-sections on warm-up exercises, grip and hand placement, and breathing techniques.

Warm-Up Exercises

The Importance of Pre-Workout Movements

Warming up is key to avoiding injuries. It increases blood flow, boosts mobility and flexibility, and improves performance. Here are some specific warm-up exercises:

  • Dynamic stretches – Move parts of your body while gradually increasing intensity.
  • Cardiovascular exercises – Jumping jacks, running in place, etc.
  • Mobility drills – Movements designed to mimic the workout.
  • Foam rolling – Massage tight muscles and release tension.
  • Activation drills – Exercises focusing on muscles you’ll use.

Tailor your session to the nature of your workout and targeted muscle groups. For a successful hang power snatch:

  • Gradually increase weight.
  • Slow down speed if needed.
  • Wear appropriate clothing and shoes.
  • Maintain proper form.
  • Get a good grip.

Grip and Hand Placement

For optimal Hang Power Snatch form, hand and grip placement is key. Your hands should be slightly wider than shoulder-width apart on the bar. Use a hook grip: wrap your fingers around your thumbs, then around the barbell. Be sure to grip tight – not too tight – for proper technique and power transfer. The bar should rest in the crease of your hips. Body types may require adjustments in hand placement, so experiment. Before increasing intensity, practice with lighter weights to develop proper form. Take a deep breath – these breathing techniques will make you a pro!

Breathing Techniques

Breathing technique is essential for good form and power output when doing the Hang Power Snatch. Start with a deep breath to activate your core and brace your muscles. As you lift, exhaling helps generate power and stability. Find a rhythmic breathing pattern that works for you.

Focusing on breath can also make you mentally sharper and less stressed during intense lifts like the Hang Power Snatch. Take deliberate breaths between sets or reps to relax your mind and be ready for optimal performance.

For those new to Hang Power Snatches, or having trouble with breath control, breathing drills in the warm-up can be useful. Examples include diaphragmatic breathing and box breathing to improve overall respiratory function.

Overall, proper breath control while doing lifts like the Hang Power Snatch has many physical and mental benefits. Avoid the mistake of poor breath control – you don’t want a barbell landing on your head!

Common Mistakes to Avoid While Doing Hang Power Snatch

To avoid common mistakes with the hang power snatch in the “Common Mistakes to Avoid While Doing Hang Power Snatch” section, you need to learn to lift the barbell correctly, maintain proper posture, and avoid relying too much on your arms. In this section, we will briefly introduce the sub-sections (Dropping the Barbell Too Early, Incorrect Posture, Lifting with the Arms) to help you execute a perfect hang power snatch.

Dropping the Barbell Too Early

Don’t let anxiety get the best of you when performing Hang Power Snatch. One common error is releasing the barbell too soon. Engage necessary muscles before initiating lift. Focus on keeping your elbows high and shoulder down during movement.

Synchronize all movements involved in Hang Power Snatch. Time hip extension with barbell’s movement by pushing your hips forward forcefully as you lift. Mastering Hang Power Snatch takes patience and consistent practice.

Remember to stand tall like a confident giraffe, not slouching like a defeated ostrich, for correct posture.

Incorrect Posture

For a successful hang power snatch, proper form is key. It reduces the risk of injury and makes lifts more efficient.

Keep arms straight, chest lifted, core tight, and back flat. Shift weight to heels and bend knees slightly. Engage muscles like glutes and upper back throughout.

Proper posture boosts performance and decreases chances of injury. It increases strength and stability in crucial areas.

Use cues like “elbows up”, “shoulders down”, or “chest up” to keep correct alignment. Without proper form, it’s like trying to row a boat with one oar – it won’t be pretty!

Lifting with the Arms

Don’t use too much arm strength when you perform the Hang Power Snatch! This can lead to incorrect form and injury. Rather, focus on leg drive and core stability.

Here is a 4-step guide to do it properly:

  1. Start with an empty barbell and stand hip-width apart.
  2. Bend your knees slightly, hinge at the hips and activate your glutes.
  3. Explosively extend your legs, driving your hips forward and keeping your arms straight.
  4. When you reach full extension, shrug your shoulders up and pull the barbell towards your chin. Your elbows should stay straight the whole time.

Also, keep a good grip on the bar throughout each step. For added safety, keep your shoulders packed and your core tight during each rep. This’ll help you avoid injury and generate maximum power. Finally, don’t get creative with variations unless you want a barbell in your ceiling!

Variations of Hang Power Snatch

To master the hang power snatch with its numerous benefits, proper form, and tips for avoiding common mistakes, you can add some variety to your training routine with the different variations. In this section, ‘Variations of Hang Power Snatch’, we will explore Hang Muscle Snatch, Hang Snatch Pull, and Floating Snatch Grip Deadlift.

Hang Muscle Snatch

Introducing the Hang Snatch Pull – an excellent technique to build explosive power in the shoulders, back and arms. Here’s a 5-step guide to get the most out of it:

  1. Stand with feet shoulder-width apart and grip the barbell with an overhand grip.
  2. Raise the bar to your hips and hold it tight against your body.
  3. Extend your hips and pull the bar up to your shoulders.
  4. Bend your knees slightly until your elbows are straight and the bar is at shoulder height.
  5. Lower the bar back to hip level before repeating.

Remember, the power should come only from your upper body. Don’t use momentum from lower parts of your body. If you’re a beginner, start with lighter weights and handle them carefully to avoid injuries.

Including the Hang Muscle Snatch in your workout can give you awesome muscle strength, improve athletic performance, and add variety to your training plan. So don’t miss out!

Hang Snatch Pull

It’s time to learn the Floating Snatch Grip Deadlift! This exercise will help you boost your power output by giving your lower body some momentum before pivoting and pulling with the upper body. Here’s how to do it right:

  1. Start off standing, then grab a barbell with an overhand grip and your hands wider than shoulder-width apart.
  2. Lift the bar until it’s just above your knees, while keeping a slight bend in your hips and knees.
  3. Shrug your shoulders up to your ears as you push through your heels and raise yourself onto your toes.
  4. Use quick momentum to bring the bar up to chest height, and keep it at shoulder level.
  5. Forcefully thrust your hips forward while pulling the bar with your arms, and get into a squat position.

Make sure to keep a firm hold on the bar and keep your back straight during the exercise. Otherwise, you could get hurt.

This activity was taught by weightlifters in the Soviet era training camps in Bulgaria in the 1970s. Nowadays, it’s part of Olympic weightlifting training programs because it’s great for explosive power and overall fitness.

Floating Snatch Grip Deadlift

Grip the barbell with a snatch grip, shoulder-width apart, and don’t let it touch the ground. This exercise enhances strength & technique for other snatch variations.

  1. Position feet under your hips.
  2. Lift bar to hip height while keeping close to body.
  3. Raise onto toes & hold for a second, then lower bar back.

Straps can help keep wrists straight & improve grip. This workout is highly effective for mobility, stability, explosive power & speed.

The old-school coach invented this move to increase athletes’ strength & agility. Get ready to feel it all over, ’cause hang power snatches work every muscle!

Muscles Worked During Hang Power Snatch

To understand the muscles worked during a hang power snatch with proper form, you need to know the benefits of this exercise. To reap the full benefits of this compound movement, you will be targeting your glutes, hamstrings, quadriceps, shoulders and core. In this section, we’ll briefly describe these sub-sections without delving into what muscles are worked during a hang power snatch.


The Hang Power Snatch exercise activates one of the key muscles – the powerful hip extensors. These muscles work together to create force and explosiveness. Engaging them maximizes power output and boosts performance.

When lifting, the gluteus maximus muscle extends the hips back to generate force. This is vital for a successful snatch. Throughout the lift, the glutes stay contracted to support the trunk and lower body.

Don’t overlook these muscles when training Olympic lifts – lack of activation or strength can reduce power and cause injury.

Maximize your potential by including hip thrusts and squats in your routine. Your hamstrings will moan tomorrow, but your body will thank you for the gains today!


The muscles at the back of the upper leg play a key role in Hang Power Snatch. These muscles extend the hip joint and give you power to lift the barbell off the ground. Plus, they work with other lower body muscles, such as quadriceps and glutes, to keep good posture when lifting.

To work your hamstrings to the max, use the right form and technique. Keep your back straight, hinge forward at hips with bent knees, and pull the barbell up towards your shoulders with a powerful leg force.

Don’t forget how important strong hamstrings are for sport performance and injury prevention. Exercises like deadlifts, hamstring curls, or Nordic hamstring curls can help you build strength and stability in these essential muscles.

Don’t underestimate your hamstrings when training for Hang Power Snatch. Not paying attention to this muscle group can mess up your athletic performance and increase your risk of injury. Incorporate hamstring-focused exercises into your workouts to build up these vital muscles and boost your athletic ability.


The thigh muscles – vastus intermedius, rectus femoris, and vastus lateralis – play a huge role in the hang power snatch exercise. They extend the knee joint and aid in hip extension for the lift. The quadriceps muscles are activated in this exercise to support more muscle development. Plus, the gluteus maximus provides powerful hip extension for the upward movement of the barbell.

Hang power snatches not only increase muscular strength and power, but also improve balance, coordination, and flexibility. Studies have suggested that consistent training on explosive lifts like the hang power snatch can improve athletic performance (Moore et al., 2021).

In short, hang power snatches involve multiple muscle groups which work together for great force production, ultimately improving overall athleticism.


The Hang Power Snatch requires active shoulder muscles to facilitate movement. It calls for considerable effort from various shoulder muscle groups, placing substantial and targeted loads.

Three key areas of the shoulders are stimulated: anterior delts, lateral delts, and posterior delts. These muscles flex at the shoulder joints, creating high power output. Plus, the Rotator cuff group stabilizes and protects rotator cuff tendons to avoid injuries.

This technique targets muscle groups, while also increasing maximum strength and speed-power endurance. It originates from Olympic weightlifting and is used worldwide for activities, from daily tasks to boosting athletic performances. Get ready, your six-pack will thank you for the Hang Power Snatch workout!


The ‘center’ of the body is a must for stability and power during Hang Power Snatches. Here’s what you should know:

  • Your core includes abs, back, and side muscles.
  • It transfers force from your legs to arms.
  • A solid core stops lower back injuries due to bad form.
  • Core strength keeps correct posture when lifting heavy weights.
  • Improved core strength boosts performance and minimizes risks of injury.

It’s important to remember that Hang Power Snatches involve engaging multiple muscle groups at once. You need the right balance and control between core muscles, quads, glutes, hamstrings, and shoulders.

Studies show that athletes who built their core strength saw improvements in other athletic movements too. Research conducted at Bangor University supports this.

Moreover, strong core muscles are not only beneficial for Hang Power Snatches. They can help you with other fitness training too.

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