Exercise library
Full body
Barbell Hang Snatch
- Primary muscle
- Full body
- Also works
- Shoulders, Hamstrings, Back
- Equipment
- Barbell
- Movement pattern
- Carry & conditioning
- Role in a program
- Primary
How to do it
Stand holding the bar at your thighs with a wide grip and hips hinged slightly back. Explosively extend and shrug, then pull under to catch the bar overhead with locked arms in a partial squat. Stand tall to complete the rep with the bar controlled overhead.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the full body — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Clean and JerkBarbellCarry & conditioning
- Barbell Clean and PressBarbellCarry & conditioning
- Barbell Hang CleanBarbellCarry & conditioning
- Barbell High PullBarbellCarry & conditioning
- Barbell Power CleanBarbellCarry & conditioning
- Barbell SnatchBarbellCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the full body: