What equipment do you need for the hang snatch?

You need barbell to do the hang snatch.

What is a good hang snatch?

For men, a good hang snatch is about a 180 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 85 lb and elite lifters pass 292.5 lb. For women, the standards run from about 50 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Hang Snatch

How to do the hang snatch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Expert
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with your feet hip-width apart and grip the weight with a wide overhand grip. Explosively extend your hips and knees to lift the weight straight overhead in one motion, catching it with arms straight and knees slightly bent. Stand up fully before lowering the weight back to the ground.

1From the hang position, explode through your hips and legs to generate power; you should feel your glutes and hamstrings driving the movement
2Pull the bar upward with a powerful shrug and pull yourself underneath it, feeling your traps, shoulders, and core working
3Catch the bar overhead in a squat and stand up, maintaining a strong, stable position

Common mistakes

Don't pull with your arms too early, the power comes from your hips and legs
Avoid catching the bar with bent wrists or elbows out of position
Don't round your back or let the bar drift away from your body

Muscles worked

The hang snatch mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.