Hang Snatch

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Hamstring, Gluteus Maximus, Trapezius, Deltoids
Secondary Muscles	Erector Spinae, Bicep, Forearm Flexors
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Hamstring, Gluteus Maximus, Trapezius, Deltoids

Secondary Muscles

Erector Spinae, Bicep, Forearm Flexors

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Hang Snatch Average Weight [1RM]

Level
Beg.	39 kg (85 lbs)	23 kg (50 lbs)
Nov.	57 kg (126 lbs)	33 kg (74 lbs)
Int.	80 kg (177 lbs)	47 kg (103 lbs)
Adv.	107 kg (236 lbs)	63 kg (138 lbs)
Pro	137 kg (301 lbs)	80 kg (175 lbs)

Level

Beg.

39 kg
(85 lbs)

23 kg
(50 lbs)

Nov.

57 kg
(126 lbs)

33 kg
(74 lbs)

Int.

80 kg
(177 lbs)

47 kg
(103 lbs)

Adv.

107 kg
(236 lbs)

63 kg
(138 lbs)

Pro

137 kg
(301 lbs)

80 kg
(175 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Hang Snatch Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	21	34	50	69	91
55	25	38	56	76	98
60	29	43	61	82	105
65	32	47	66	88	112
70	36	51	71	94	118
75	39	55	76	99	125
80	42	59	80	104	130
85	46	63	85	110	136
90	49	67	89	114	141
95	52	71	93	119	147
100	55	74	97	124	152
105	58	78	101	128	157
110	61	81	105	132	161
115	64	84	109	137	166
120	66	87	112	141	170
125	69	90	116	144	175
130	72	93	119	148	179
135	74	96	123	152	183
140	77	99	126	156	187

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	33	49	68	91	116
20	38	56	78	104	133
25	39	57	80	107	137
30	39	57	80	107	137
35	39	57	80	107	137
40	39	57	80	107	137
45	37	54	76	102	130
50	34	51	71	95	122
55	32	47	66	88	112
60	29	43	60	81	103
65	26	39	54	73	93
70	24	35	49	65	83
75	21	31	44	58	74
80	19	28	39	52	67
85	17	25	35	47	60
90	15	22	32	42	54

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	24	35	48	62
45	17	26	38	51	66
50	19	28	40	54	69
55	21	30	43	57	73
60	22	32	45	60	75
65	24	34	47	62	78
70	25	36	49	64	81
75	26	37	51	66	83
80	28	39	53	69	86
85	29	40	54	71	88
90	30	42	56	72	90
95	31	43	58	74	92
100	33	45	59	76	94
105	34	46	61	78	96
110	35	47	62	79	98
115	36	48	64	81	99
120	37	50	65	82	101

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	28	40	53	68
20	22	33	46	61	78
25	23	33	47	63	80
30	23	33	47	63	80
35	23	33	47	63	80
40	23	33	47	63	80
45	22	32	44	59	76
50	20	30	42	56	71
55	19	28	39	51	66
60	17	25	35	47	60
65	15	23	32	42	54
70	14	20	29	38	49
75	12	18	26	34	43
80	11	16	23	30	39
85	10	15	20	27	35
90	9	13	18	25	31

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 40-60 Calories
Medium	🔥 60-80 Calories
Hard	🔥 80-100 Calories
Max	🔥 100-130 Calories

Intensity

Calories Burned

Easy

🔥 40-60 Calories

Medium

🔥 60-80 Calories

Hard

🔥 80-100 Calories

Max

🔥 100-130 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Hang Snatch Average Weight [1RM]

Hang Snatch Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	21	34	50	69	91
55	25	38	56	76	98
60	29	43	61	82	105
65	32	47	66	88	112
70	36	51	71	94	118
75	39	55	76	99	125
80	42	59	80	104	130
85	46	63	85	110	136
90	49	67	89	114	141
95	52	71	93	119	147
100	55	74	97	124	152
105	58	78	101	128	157
110	61	81	105	132	161
115	64	84	109	137	166
120	66	87	112	141	170
125	69	90	116	144	175
130	72	93	119	148	179
135	74	96	123	152	183
140	77	99	126	156	187

Age	Beg.	Nov.	Int.	Adv.	Pro
15	33	49	68	91	116
20	38	56	78	104	133
25	39	57	80	107	137
30	39	57	80	107	137
35	39	57	80	107	137
40	39	57	80	107	137
45	37	54	76	102	130
50	34	51	71	95	122
55	32	47	66	88	112
60	29	43	60	81	103
65	26	39	54	73	93
70	24	35	49	65	83
75	21	31	44	58	74
80	19	28	39	52	67
85	17	25	35	47	60
90	15	22	32	42	54

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	24	35	48	62
45	17	26	38	51	66
50	19	28	40	54	69
55	21	30	43	57	73
60	22	32	45	60	75
65	24	34	47	62	78
70	25	36	49	64	81
75	26	37	51	66	83
80	28	39	53	69	86
85	29	40	54	71	88
90	30	42	56	72	90
95	31	43	58	74	92
100	33	45	59	76	94
105	34	46	61	78	96
110	35	47	62	79	98
115	36	48	64	81	99
120	37	50	65	82	101

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	28	40	53	68
20	22	33	46	61	78
25	23	33	47	63	80
30	23	33	47	63	80
35	23	33	47	63	80
40	23	33	47	63	80
45	22	32	44	59	76
50	20	30	42	56	71
55	19	28	39	51	66
60	17	25	35	47	60
65	15	23	32	42	54
70	14	20	29	38	49
75	12	18	26	34	43
80	11	16	23	30	39
85	10	15	20	27	35
90	9	13	18	25	31

BW	Beg.	Nov.	Int.	Adv.	Pro
50	21	34	50	69	91
55	25	38	56	76	98
60	29	43	61	82	105
65	32	47	66	88	112
70	36	51	71	94	118
75	39	55	76	99	125
80	42	59	80	104	130
85	46	63	85	110	136
90	49	67	89	114	141
95	52	71	93	119	147
100	55	74	97	124	152
105	58	78	101	128	157
110	61	81	105	132	161
115	64	84	109	137	166
120	66	87	112	141	170
125	69	90	116	144	175
130	72	93	119	148	179
135	74	96	123	152	183
140	77	99	126	156	187

Age	Beg.	Nov.	Int.	Adv.	Pro
15	33	49	68	91	116
20	38	56	78	104	133
25	39	57	80	107	137
30	39	57	80	107	137
35	39	57	80	107	137
40	39	57	80	107	137
45	37	54	76	102	130
50	34	51	71	95	122
55	32	47	66	88	112
60	29	43	60	81	103
65	26	39	54	73	93
70	24	35	49	65	83
75	21	31	44	58	74
80	19	28	39	52	67
85	17	25	35	47	60
90	15	22	32	42	54

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	24	35	48	62
45	17	26	38	51	66
50	19	28	40	54	69
55	21	30	43	57	73
60	22	32	45	60	75
65	24	34	47	62	78
70	25	36	49	64	81
75	26	37	51	66	83
80	28	39	53	69	86
85	29	40	54	71	88
90	30	42	56	72	90
95	31	43	58	74	92
100	33	45	59	76	94
105	34	46	61	78	96
110	35	47	62	79	98
115	36	48	64	81	99
120	37	50	65	82	101

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	28	40	53	68
20	22	33	46	61	78
25	23	33	47	63	80
30	23	33	47	63	80
35	23	33	47	63	80
40	23	33	47	63	80
45	22	32	44	59	76
50	20	30	42	56	71
55	19	28	39	51	66
60	17	25	35	47	60
65	15	23	32	42	54
70	14	20	29	38	49
75	12	18	26	34	43
80	11	16	23	30	39
85	10	15	20	27	35
90	9	13	18	25	31

BW	Beg.	Nov.	Int.	Adv.	Pro
50	21	34	50	69	91
55	25	38	56	76	98
60	29	43	61	82	105
65	32	47	66	88	112
70	36	51	71	94	118
75	39	55	76	99	125
80	42	59	80	104	130
85	46	63	85	110	136
90	49	67	89	114	141
95	52	71	93	119	147
100	55	74	97	124	152
105	58	78	101	128	157
110	61	81	105	132	161
115	64	84	109	137	166
120	66	87	112	141	170
125	69	90	116	144	175
130	72	93	119	148	179
135	74	96	123	152	183
140	77	99	126	156	187

Age	Beg.	Nov.	Int.	Adv.	Pro
15	33	49	68	91	116
20	38	56	78	104	133
25	39	57	80	107	137
30	39	57	80	107	137
35	39	57	80	107	137
40	39	57	80	107	137
45	37	54	76	102	130
50	34	51	71	95	122
55	32	47	66	88	112
60	29	43	60	81	103
65	26	39	54	73	93
70	24	35	49	65	83
75	21	31	44	58	74
80	19	28	39	52	67
85	17	25	35	47	60
90	15	22	32	42	54

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	24	35	48	62
45	17	26	38	51	66
50	19	28	40	54	69
55	21	30	43	57	73
60	22	32	45	60	75
65	24	34	47	62	78
70	25	36	49	64	81
75	26	37	51	66	83
80	28	39	53	69	86
85	29	40	54	71	88
90	30	42	56	72	90
95	31	43	58	74	92
100	33	45	59	76	94
105	34	46	61	78	96
110	35	47	62	79	98
115	36	48	64	81	99
120	37	50	65	82	101

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	28	40	53	68
20	22	33	46	61	78
25	23	33	47	63	80
30	23	33	47	63	80
35	23	33	47	63	80
40	23	33	47	63	80
45	22	32	44	59	76
50	20	30	42	56	71
55	19	28	39	51	66
60	17	25	35	47	60
65	15	23	32	42	54
70	14	20	29	38	49
75	12	18	26	34	43
80	11	16	23	30	39
85	10	15	20	27	35
90	9	13	18	25	31