The hang muscle snatch is a simple variation of the muscle snatch that places more demand on the upper body.
Start with the bar in the chosen hang position and lift the bar as you would for a snatch
until reaching the top of the upward extension of the body. At this point, rather than repositioning your feet and pulling yourself into a squat under the barbell as you would in the snatch, keep the knees straight and the body extended and pull the elbows up as high as possible, keeping the bar in immediate proximity to the body. The elbows should move out to the sides as they move up (if the arms are properly internally rotated during the lift). Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar and finishing in a tight, aggressive overhead position. The legs must remain straight once extended in the pull. Maintain constant tension against the bar throughout the movement, and make sure the bar is moving continuously—there should be no pausing or hesitation during the lift.
Dip/Power Position: Crease of hip with vertical trunk
High-Hang: Upper thigh
Hang: Top of knee caps
Knee: Bar at knee caps
Below knee: Bar just below knees
I only consider a muscle snatch to be legitimate if the elbows never drop from their elevated position during the turnover. If the elbows drop, the movement is not a muscle snatch; it’s an awkward snatch-grip clean and press, and it will not serve the intended purpose.
It’s helpful to think of the movement as a snatch high-pull
with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.
The hang muscle snatch offers the same benefits as the muscle snatch, but limits the contribution of the legs and hips and consequently demands more work by the upper body, increasing its strengthening qualities. It can also be used to for lifters who need work on balance and posture in a given hang position.
The hang muscle snatch can be performed early in a training session as a technique primer
, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally.
The hang muscle snatch can also be performed from any hang position. Straps can be used if desired, but doing the lift without straps will help with grip strength and help the lifter practice the transition from the hook grip to a hookless grip if that lifter releases the hook grip in the snatch. They can also be done without straps or a hook grip to help grip strength.