The hang snatch starts from standing with the bar at the hips or above the knees - no floor pull - and finishes as a full snatch received in the deep squat. Removing the first pull isolates the most explosive part of the lift: the violent hip extension and fast turnover. Coaches program it to fix athletes who pull slowly off the floor or who never finish their extension, because from the hang there's nowhere to hide - you either snap the hips or the bar goes nowhere.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.32x | 0.18x |
| novice | 0.5x | 0.32x |
| intermediate | 0.72x | 0.5x |
| advanced | 1.05x | 0.72x |
| elite | 1.3x | 0.95x |
1RM as a multiple of bodyweight.
Set your back and load the hamstrings as you lower to the hang position - the lift begins with tension, not from a dead hang. From there, think 'jump and pull under': hips explode, bar stays close, and you chase it down into the catch. Common fault: swinging the bar away from the body at the hip. Use hang snatches in complexes (e.g. snatch + hang snatch) to reinforce the second pull under fatigue.
Progression: hang power snatch first, adding the full-depth receive only when the overhead squat is solid. PVC and empty-bar hang work belongs in every snatch warm-up regardless of level.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.