Single-arm Hang Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Single-arm Hang Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Hang Snatch with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell in one hand at your side.
- 2
Bend your knees slightly and hinge at the hips to lower the weight, keeping your back straight and core engaged.
- 3
In one explosive motion, drive through your legs and pull the weight up while rotating your shoulder to finish overhead, keeping your arm straight and aligned with your body.
- 4
Lower the weight back down to the starting position and repeat.
Tips for Success
These tips will help you perform Single-arm Hang Snatch safely and effectively while maintaining proper form.
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Keep your core tight to protect your lower back throughout the movement.
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Avoid rounding your back; maintain a neutral spine during the lift.
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Ensure the weight doesn't drift away from your body; keep it close as you lift.
Secondary Muscles
While Single-arm Hang Snatch primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Hang Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Hang Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
