Hang Snatch (Barbell)
From a barbell held at the thighs, jump and pull it overhead in one movement, catching it at arm's length. Also called Hang Snatch.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Glutes, hamstrings, upper back, side delt
- Loads
- Shoulders, elbows, wrists, hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Deadlift (Barbell)
No catch: the shoulder, elbow and wrist stay out of it.
Elbow Deadlift (Barbell)
No catch: the shoulder, elbow and wrist stay out of it.
Wrist Deadlift (Barbell)
No catch: the shoulder, elbow and wrist stay out of it.
Knee Power Snatch (Barbell)Try it if it feels okay
Catches above parallel, so the knee stays out of deep flexion.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.