Exercise Library
Olympiccompound

HANG SNATCH

Spartan Standard — 300WOD helmet mark

Snatch starting from the hang position. Develops the second pull mechanics.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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HOW TO PERFORM

  1. 1

    Hold the bar at hip height with a wide snatch grip.

  2. 2

    Hinge slightly to load the hamstrings.

  3. 3

    Drive the hips forward explosively.

  4. 4

    Pull under and catch the bar overhead.

  5. 5

    Stand to full extension.

THE STANDARD

Bar caught overhead with arms locked. Stand to full extension.

COACHING CUES

Load the hamstringsHips drive firstLock out overhead

COMMON MISTAKES

  • Not loading the hamstrings in the hang.

  • Pressing out the catch.

SCALING / SUBSTITUTIONS

  • Power snatch.

  • Reduce load.

300WOD APPLICATION

The hang snatch is used at Elite and Spartan Standards as a teaching progression.

RELATED EXERCISES

Snatch
Olympic
Power Snatch
Olympic
Hang Power Clean
Olympic

MOVEMENT DETAILS

Movement Category
Olympic
Movement Type
compound
Equipment
Barbell
Primary Muscles
GlutesHamstringsTrapeziusAnterior Deltoids
Secondary Muscles
QuadricepsAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan
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