Hang snatch

A compound exercise for the glutes and traps, with help from the hamstrings, side delts, quads. Equipment: barbell.

Orbit

Drag to rotate

WorksGlutesTrapsHamstringsSide deltsQuads

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Wide grip, bar at mid-thigh, hips slightly back.
Jump and pull the bar up close to the body
Punch under it and catch overhead

Muscles worked

Hang snatch: 3D figure mid-rep with the glutes and traps highlighted

Glutes · main
Traps · main
Hamstrings
Side delts
Quads

Equipment

Barbell

Alternatives

Exercises that train the same main muscles. See all hang snatch alternatives.

Hang power cleanBarbell
Power snatchBarbell
Dumbbell hang cleanDumbbells
Kettlebell high pullKettlebells
Power cleanBarbell
Barbell hip thrustBarbell and Flat bench

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Back extensionFlat bench
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine

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