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Hang Snatch

Exercise Data

Type: Olympic Weightlifting Main Muscle Worked: Hamstrings Other Muscles: Abdominals, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Equipment: Barbell Mechanics Type: Compound Level: Expert Sport: NoForce: Pull
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9.5

Out of 10

Excellent

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Hang Snatch Guide

Main Muscle: Hamstrings

  1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
  2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Alternative Exercises For Hang Snatch

Snatch

Muscle Targeted: Quadriceps

9.2

Out of 10

8.9

Out of 10

N/A

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Review: Hang Snatch

Exercise Rating
10/10

Mar 1, 2013 1:10 PM: Tried these for the first time 2 days ago. My traps still feel like I beat them with a barbed wire wrapped baseball bat. Going forward will do these with heavy barbell shrugs for ownage trap development

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Review: Hang Snatch

Exercise Rating
10/10

Mar 19, 2012 5:45 AM: NC

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Tip: Hang Snatch

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Jan 9, 2012 11:42 AM: great for sports

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Review: Hang Snatch

Exercise Rating
9/10

Jul 8, 2011 5:15 AM: Great for everyone

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Review: Hang Snatch

Exercise Rating
8/10

Apr 8, 2011 12:31 AM: Always hated this exercise but hey, its used in the olympics so it must be good!

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