Hang Snatch Strength Standards for Men and Women

Discover how your Hang Snatch performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Hang Snatch Strength Level

Calculate Your Hang Snatch Strength

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Hang Snatch Weight Standards

Compare your Hang Snatch performance to these weight standards and see where you stand.

LevelWeight
Beginner90 lbs
Novice131 lbs
Intermediate182 lbs
Advanced241 lbs
Elite306 lbs

Hang Snatch Bodyweight Ratio Standards

See how your Hang Snatch strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.25
Elite1.75
LevelBodyweight Ratio
Beginner0.35
Novice0.50
Intermediate0.70
Advanced0.95
Elite1.25

Hang Snatch Standards by Bodyweight

Find the Hang Snatch strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs52 lbs79 lbs115 lbs158 lbs205 lbs
120 lbs59 lbs89 lbs126 lbs171 lbs220 lbs
130 lbs66 lbs98 lbs137 lbs183 lbs234 lbs
140 lbs74 lbs106 lbs147 lbs195 lbs248 lbs
150 lbs81 lbs115 lbs157 lbs207 lbs261 lbs
160 lbs87 lbs123 lbs167 lbs218 lbs273 lbs
170 lbs94 lbs131 lbs176 lbs229 lbs285 lbs
180 lbs101 lbs139 lbs185 lbs239 lbs297 lbs
190 lbs107 lbs146 lbs194 lbs249 lbs308 lbs
200 lbs114 lbs154 lbs203 lbs259 lbs319 lbs
210 lbs120 lbs161 lbs211 lbs268 lbs329 lbs
220 lbs126 lbs168 lbs219 lbs277 lbs339 lbs
230 lbs132 lbs175 lbs227 lbs286 lbs349 lbs
240 lbs137 lbs182 lbs235 lbs295 lbs358 lbs
250 lbs143 lbs188 lbs242 lbs303 lbs368 lbs
260 lbs149 lbs195 lbs249 lbs311 lbs377 lbs
270 lbs154 lbs201 lbs257 lbs319 lbs385 lbs
280 lbs160 lbs207 lbs263 lbs327 lbs394 lbs
290 lbs165 lbs213 lbs270 lbs334 lbs402 lbs
300 lbs170 lbs219 lbs277 lbs342 lbs410 lbs
310 lbs175 lbs225 lbs283 lbs349 lbs418 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs39 lbs58 lbs83 lbs112 lbs144 lbs
100 lbs43 lbs63 lbs88 lbs118 lbs151 lbs
110 lbs47 lbs67 lbs93 lbs124 lbs158 lbs
120 lbs50 lbs71 lbs98 lbs130 lbs164 lbs
130 lbs53 lbs75 lbs103 lbs135 lbs170 lbs
140 lbs56 lbs79 lbs107 lbs140 lbs176 lbs
150 lbs59 lbs82 lbs111 lbs145 lbs181 lbs
160 lbs62 lbs86 lbs115 lbs149 lbs186 lbs
170 lbs65 lbs89 lbs119 lbs153 lbs191 lbs
180 lbs67 lbs92 lbs123 lbs158 lbs195 lbs
190 lbs70 lbs95 lbs126 lbs161 lbs200 lbs
200 lbs72 lbs98 lbs129 lbs165 lbs204 lbs
210 lbs75 lbs101 lbs132 lbs169 lbs208 lbs
220 lbs77 lbs103 lbs136 lbs172 lbs212 lbs
230 lbs79 lbs106 lbs139 lbs176 lbs215 lbs
240 lbs81 lbs108 lbs141 lbs179 lbs219 lbs
250 lbs83 lbs111 lbs144 lbs182 lbs223 lbs
260 lbs85 lbs113 lbs147 lbs185 lbs226 lbs

Hang Snatch Standards by Age

Discover how Hang Snatch strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1578 lbs112 lbs155 lbs206 lbs261 lbs
2088 lbs128 lbs177 lbs235 lbs298 lbs
2590 lbs131 lbs182 lbs241 lbs306 lbs
3090 lbs131 lbs182 lbs241 lbs306 lbs
3590 lbs131 lbs182 lbs241 lbs306 lbs
4090 lbs131 lbs182 lbs241 lbs306 lbs
4586 lbs124 lbs173 lbs229 lbs291 lbs
5081 lbs117 lbs162 lbs215 lbs273 lbs
5575 lbs109 lbs151 lbs200 lbs253 lbs
6069 lbs100 lbs138 lbs183 lbs231 lbs
6563 lbs90 lbs125 lbs165 lbs209 lbs
7057 lbs82 lbs113 lbs149 lbs188 lbs
7551 lbs74 lbs101 lbs134 lbs169 lbs
8047 lbs66 lbs91 lbs120 lbs152 lbs
8542 lbs60 lbs82 lbs108 lbs136 lbs
9039 lbs55 lbs75 lbs98 lbs124 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1548 lbs68 lbs93 lbs122 lbs154 lbs
2054 lbs77 lbs106 lbs139 lbs176 lbs
2555 lbs79 lbs108 lbs143 lbs180 lbs
3055 lbs79 lbs108 lbs143 lbs180 lbs
3555 lbs79 lbs108 lbs143 lbs180 lbs
4055 lbs79 lbs108 lbs143 lbs180 lbs
4553 lbs75 lbs103 lbs136 lbs171 lbs
5050 lbs71 lbs97 lbs128 lbs161 lbs
5546 lbs66 lbs90 lbs119 lbs150 lbs
6043 lbs60 lbs83 lbs109 lbs137 lbs
6539 lbs55 lbs75 lbs99 lbs124 lbs
7036 lbs50 lbs68 lbs89 lbs112 lbs
7532 lbs45 lbs61 lbs80 lbs101 lbs
8029 lbs41 lbs55 lbs72 lbs91 lbs
8527 lbs37 lbs50 lbs65 lbs82 lbs
9025 lbs34 lbs46 lbs59 lbs74 lbs

Hang Snatch Overview

A dynamic full-body Olympic lift involving a powerful pull from a hanging position to an overhead squat, enhancing strength, speed, and coordination.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Hang Snatch

  1. Stand with feet shoulder-width apart, holding a barbell with a wide grip.
  2. Bend slightly at the knees and hips, letting the bar hang just above the knees.
  3. Explosively extend the hips and knees, pulling the bar upward close to the body.
  4. As the bar reaches chest height, quickly drop into an overhead squat position, catching the bar overhead with locked arms.
  5. Stand up from the squat to complete the lift.
  6. Lower the bar back to the starting position under control.

Want to perfect your form? Check out our detailed guide on Hang Snatch for proper technique and tips.

Pro Tips for Hang Snatch

  • Keep the bar close to your body throughout the lift.
  • Focus on a strong, explosive hip extension to drive the bar upward.
  • Ensure proper shoulder and wrist flexibility for the overhead position.
  • Start with lighter weights to master the technique before progressing to heavier loads.
  • Maintain a neutral spine and engage your core throughout the movement to avoid injury.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Hang Snatch?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now