Barbell Hang Snatch
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Stand up with the bar in a snatch grip and hinge to the hang position, bar at mid-thigh or just above the knee.
- Pause there with the back flat, shoulders slightly over the bar and the weight in mid-foot.
- From that position, extend explosively and pull yourself under the bar.
- Receive it locked out overhead, then stand.
FORM TIPS
- Starting from the hang cuts out the pull from the floor and forces the second pull to do the work, which is why it is the standard drill for a lifter who rushes the bar off the floor. A block snatch does the same job from a fixed height.
TARGET MUSCLES
Primary
- Traps
- Shoulders
- Glutes
- Hamstrings
Secondary
- Lower Back
- Quads
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- Barbell Hang Snatch
- Barbell Hang Power Snatch
- Barbell Block Snatch
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.