What muscles does the Barbell Hang Snatch work?

The Barbell Hang Snatch mainly works the glutes, hamstrings and traps.

How many sets and reps of the Barbell Hang Snatch?

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

What can I do instead of the Barbell Hang Snatch?

45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Barbell Hang Snatch

From the hang, extend and pull the bar overhead, receiving it in a full overhead squat before standing.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Traps
Equipment: Barbell
Movement: Olympic lifting

Sets and reps

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Hang Snatch work?: The Barbell Hang Snatch mainly works the glutes, hamstrings and traps.
What equipment do you need for the Barbell Hang Snatch?: A barbell.
How many sets and reps of the Barbell Hang Snatch?: 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
What can I do instead of the Barbell Hang Snatch?: 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Barbell Hang Snatch to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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