The hang power snatch is the most accessible snatch variation: start standing with the bar at the hips, dip, and snap the bar overhead, catching it high with only a slight knee bend. No floor pull, no deep squat - just the essential hip explosion and overhead punch. It's how most athletes learn to snatch, the version most common in beginner-friendly workouts, and a legitimate power developer in its own right that appears in Hero WODs like Andi.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.27x | 0.16x |
| novice | 0.43x | 0.28x |
| intermediate | 0.62x | 0.43x |
| advanced | 0.9x | 0.62x |
| elite | 1.12x | 0.8x |
1RM as a multiple of bodyweight.
Where does your Hang Power Snatch land?
Log it once and the app places you on this table automatically, then tracks the trend.
The bar starts touching your hips - if it hangs away from you, every rep begins with a swing. Dip by pushing the hips back with a proud chest, then extend violently and punch under. Catch with feet flat, knees soft, bar over the back of your head. In conditioning workouts this cycles beautifully: smooth touch-and-go sets of 5-10 with rhythmic breathing. When reps get ugly, the fix is almost always 'slow down the dip, speed up the finish'.
Progression: PVC pass-throughs and snatch-grip jumps, then the empty bar, then load. The dumbbell hang snatch is the go-to substitute for anyone not ready for a barbell overhead.
Enter your 1RM above to see your training percentages.
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