straddlyHang Snatch
Muscles worked
Main muscles
- Biceps Femoris (Long Head)
Also working
- Anterior Deltoid
- Diaphragm
- Erector Spinae
- Gastrocnemius (Lateral)
- Gluteus Maximus
- Pronator Teres
- Rectus Femoris
What it is
This powerful, full-body barbell movement develops explosive strength and coordination. You initiate the lift from a hanging position, pulling the bar overhead in one fluid motion. It primarily targets your hamstrings, glutes, and quadriceps. Your core, back, and shoulders also contribute significantly to the movement.
Technique tips
- Maintain a neutral spine and engaged core throughout the lift.
- Explosively drive through your legs and hips to generate upward momentum.
- Aggressively pull your body under the barbell as it elevates.
- Receive the weight in the lowest squat position you can comfortably reach.
- Lock your arms out fully overhead to stabilize the bar.
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
