Hang Snatch Pull
The hang snatch pull is a variation of the snatch pull that begins in the hang position instead of with the bar on the floor.
Stand with the bar in a snatch-width grip at arms’ length. Hinge at the hips and bend the knees until the bar is at the prescribed hang position. Accelerate the bar upward aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directly vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed. Return the bar to the hang position for the next rep.
High-Hang: Upper thigh
Hang: Top of knee caps
Knee: Bar at knee caps
Below knee: Bar just below knees
The hang snatch pull can be used to focus on the final extension of the pull, to reduce the loading on the legs and back for recovery purposes, or for practice of positioning and balance.
Generally the hang snatch pull should be done for 2-5 reps per set anywhere from 80%-100% of the lifter’s best snatch depending on the lifter and how it fits into the program. It’s generally used as a lighter snatch pull variation during periods of lighter training, as way to train the final extension of the pull, or as part of a complex with other snatch pull variations. As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best place before more basic strength work like squats. With lighter weights, it can be used before snatches as a technique primer.
The hang snatch pull can be performed from different hang positions (commonly below the knee or at the knee), with or without straps, and with a prescribed eccentric speed.