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How To Do Hang Power Snatch

As we know that, weightlifting is a sport where athletes lift heavy weights in a progressive manner. It involves testing not only the physical strength of an individual but also their ability to generate force quickly.

Weightlifting movements, such as cleans, jerks, snatches, and related exercises, are widely recognized as effective training methods for improving performance and fitness. They are popular because they allow individuals to generate high levels of power.

The hang power snatch is a modified version of the snatch exercise.It is a useful exercise in Olympic weightlifting that serves various purposes. It can greatly improve your overall lifts when performed correctly. Athletes involved in weightlifting as a secondary sport can utilize these movements to enhance power and speed in their primary sport.

This is effective for addressing technical issues in the snatch. It helps develop strength in specific positions and teaches you to stay over the bar for a longer duration before completing the upward pull to reach the tall position.

Having the proper technique for the Hang Power snatch offers several benefits for your main lifts. In this discussion, we will cover how to perform this exercise correctly and also highlight common mistakes to avoid.

What Is Hang Power Snatch

The term “hang snatch” is broad and includes different variations such as high hang snatches, knee hang snatches, and low hang snatches. All of these variations fall under the category of hang snatches. In Olympic weightlifting, a hang snatch is when you lift the barbell starting from a position where it hangs in front of your body, instead of starting from the floor.

How To Do Hang Power Snatch

The hang power snatch involves starting the lift from a hang position instead of from the floor, and you don’t need to catch the bar in a deep squat position. This variation can be easier for beginners to learn because there are fewer steps to remember and the mobility requirements are not as demanding.

Whether you’re a experienced weightlifter or just starting out, this is a beneficial variation of the snatch exercise to include in your powerlifting program.

How To Do Hang Power Snatch

This exercise offers multiple advantages for weightlifters and athletes, helping them improve their technique, strength, power, and performance. Here’s a simplified version of the steps to perform the hang power snatch:

How To Do Hang Power Snatch
  1. Hold the barbell with an overhand snatch grip, hands spread apart on the barbell. The barbell should rest against your upper thighs.
  2. Stand with your feet hip-width apart and toes slightly pointed out. Keep your knees straight and balance on your whole foot without leaning forward or backward.
  3. Bring your shoulders back and down, engage your abs, and take a breath.
  4. Hinge at your hips and descend into the hang position. Move your glutes back while keeping your back straight. Allow your knees to bend, keeping your shins vertical. Make sure your shoulders are directly over the barbell.
  5. Lower the barbell to a comfortable position, either low or a few inches down your thighs. Experiment to find the right spot, aiming for around knee level.
  6. Drive powerfully through your feet, extending your knees and hips.
  7. As the barbell reaches hip level, begin the second phase. Shrug your shoulders and pull the barbell forcefully with your arms and back muscles.
  8. With the barbell accelerating rapidly, start the final phase by ducking under the weight. Keep your arms straight, engage your core, and keep your heels on the floor.
  9. If you perform the movements correctly, you will end up in an overhead squat position with the barbell over your head.
  10. Stand up by extending your ankles, knees, and hips, completing the movement.

Following these steps will help you perform the hang snatch effectively, focusing on technique and proper execution throughout the exercise.

Muscles Worked While Hang Power Snatching

During the hang power snatch exercise, the following muscles are primarily worked:

  1. Glutes: The muscles in your buttocks, known as the glutes, are heavily engaged in generating power and explosiveness during the lift.
  2. Lower Back: Your lower back muscles play a significant role in stabilizing and supporting your spine during the movement.
How To Do Hang Power Snatch

The hang power snatch also engages the following secondary muscles:

  1. Adductors: These muscles, located in your inner thighs, assist in stabilizing your legs during the lift.
  2. Hamstrings: The muscles at the back of your thighs, known as the hamstrings, contribute to the explosive extension of your hips and knees.
  3. Trapezius: The trapezius muscles, which are located in your upper back and neck, help in supporting and stabilizing the barbell during the lift.
  4. Forearm Flexors: These muscles in your forearms assist in gripping and controlling the barbell throughout the exercise.

By targeting these primary and secondary muscle groups, this exercise provides a comprehensive workout for your lower body, core, and upper body muscles.

How Many Sets And Reps Of The Hang Power Snatch?

The set and rep range for this exercise is 4-6 sets with 1-3 repetitions. It’s best to use weights that are around 50-70% of your maximum weight for the snatch exercise.

Mistakes To Avoid

When doing hang power snatches, it’s important to avoid some common mistakes to get the most out of your training:

  1. Don’t use too much weight right away: Start with lighter weights to improve your technique and timing. The focus should be on doing the exercise correctly rather than lifting heavy.
  2. Keep your body tight throughout the movement: It requires power from your whole body, so make sure to stay tight and engaged during each part of the lift.
  3. Do the hang snatches early in your workout: Since it’s a technical exercise, it’s best to do it when your muscles are fresh and ready. This way, you can perform with better technique and avoid any fatigue-related issues.
  4. Avoid excessive swinging of the barbell: This usually happens when there’s a lack of proper vertical extension. Instead of thrusting your hips forward, focus on a smooth upward movement to keep the barbell in the right path. This will help you maintain balance and successfully complete the lift.

By being mindful of these mistakes and working on your technique, you’ll be able to make the most of your hang snatch training and see improvements in your performance.

Difference Between Muscle Snatch And Power Snatch

The muscle snatch is often done at the beginning of a workout to prepare for snatch exercises. There are different versions of the muscle snatch, like the “Soviet Muscle Snatch.” Its purpose is to warm up the upper body, teach lifters to stay active during the hip finishing and turnover phase, and improve pulling mechanics for better barbell height.

Muscle snatches are often combined with other movements, such as overhead squats or power snatches, to improve both upper and lower body mechanics needed for heavier snatch training. The weight used is usually around 40-60% of the lifter’s best snatch.

On the other hand, the power snatch is an important exercise that focuses on speed and force during the second pull and transition phase of the snatch. It helps lift the barbell higher, giving more time to get into a stable squat position. Power snatches can be done with lighter weights for recovery or as a modified snatch exercise for those who struggle with full overhead squats


The hang power snatch is a modified version of the snatch exercise in weightlifting. It offers multiple benefits for improving technique, strength, power, and overall performance. By starting from a hang position, it can be easier to learn and perform compared to the full snatch. Engaging muscles such as the glutes, lower back, adductors, hamstrings, trapezius, and forearm flexors, it provides a comprehensive workout for various muscle groups.

When performing this exercise, it’s important to avoid common mistakes such as using too much weight too soon, maintaining body tightness throughout the movement, doing the exercise early in your workout, and preventing excessive swinging of the barbell. Aim for 4-6 sets with 1-3 repetitions at 50-70% of your maximum snatch weight to optimize your training. Incorporate the hang power snatch into your weightlifting program to enhance your lifts and overall fitness.


Dinky, a graduate of Ramapo College of New Jersey, has been working as a writer for more than four years, covering a wide variety of themes including current affairs, politics, fashion, celebrity news, and fitness. Oh, and when Dinky isn't blogging about her favorite television shows, you can find her marathoning the very same shows on her couch.

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