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.
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.
Log every result, see your progress over time, and know exactly where you stand.