Liftsmith

Hang snatch alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the hang snatch, best matches first.

  1. Hang power cleanTrains the glutes and traps, same movement.
  2. Power snatchTrains the glutes and traps, same movement.
  3. Dumbbell hang cleanTrains the glutes and traps, same movement, needs dumbbells.
  4. Kettlebell high pullTrains the traps and glutes, same movement, needs kettlebells.
  5. Power cleanTrains the glutes and traps, same movement.
  6. Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
  7. Kettlebell hip thrustTrains the glutes, same movement, needs kettlebells and flat bench.
  8. Kettlebell sumo deadliftTrains the glutes, same movement, needs kettlebells.
  9. Sumo deadliftTrains the glutes, same movement.
  10. Back extensionTrains the glutes, same movement, needs flat bench.
  11. Band hip thrustTrains the glutes, same movement, needs resistance bands and flat bench.
  12. Barbell glute bridgeTrains the glutes, same movement.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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