Hang Snatch Pull: How To, Benefits, & Alternatives

April 6, 2023

The snatch pull from hang, or hang snatch pull, is derived from the snatch. This exercise focuses on the second pull phase of the lift, where the lifter generates maximum force to drive the barbell upward.

The hang snatch pull serves as a very important exercise for weightlifters. It also provides numerous benefits for athletes in various sports.

The hang snatch pull improves your lifting technique and builds explosive power and strength. You can work on perfecting your movement, timing, and control by practicing this specific part of the snatch.

This article will explore the technique, benefits, and muscles involved in the hang snatch pull. We will also discuss how to program this exercise effectively and highlight some variations to keep your training interesting and challenging.

How To Hang Snatch Pull

  • Start by standing with feet hip-width apart or slightly wider.
  • You will then bend down and take a wide grip (snatch grip), keeping the back straights and lats activated.
  • You will then pick the barbell up and stand tall; then, you will bend at the hips and slightly bend the knees to lower the barbell to the desired hang position (mid-thigh or just above the knee).
  • Activate the lats and maintain a flat back throughout the lift.
  • Explosively extend the hips, knees, and ankles while simultaneously shrugging the shoulders.
  • Pull the barbell upward in a vertical path, keeping it close to your body and brushing the hip crease as you extend upwards.
  • Next, you will extend onto your toes as you reach the peak of the pull and keep those elbows pointing upwards as much as possible.
  • Lower the barbell back down to the hang position and reset it for the next repetition.

Hang Snatch Pull Benefits

Hang Snatch Pull Exercise

Power Development

The hang snatch pull is an excellent exercise for developing power in the lower body, particularly the hips, glutes, and hamstrings.

The movement's explosive nature helps improve an athlete's speed, strength, and overall performance in Olympic weightlifting.

Improved Snatch Technique

The hang snatch pull isolates the second pull phase of the snatch, allowing you to refine your technique and focus on key aspects of the movement.

By practicing this component separately, you can develop better control, timing, and precision in their full snatch lifts.

The hang snatch pull is also a great exercise to teach beginners before practicing the snatch pull from below the knees or the ground.

Strength Building

The hang snatch pulls emphasize staying over the bar in the hang position, which requires tremendous strength in the back and legs.


Time under tension in this exercise can help you build back strength and improves positions in the snatch when the bar moves above the knee the snatch.

Increased Grip Strength

The hang snatch pull requires a wide grip. It involves explosive pulling movements, which can significantly contribute to developing grip strength. Improved grip strength is beneficial not only for Weightlifting but also for other sports.

Hang Snatch Pull Muscles Worked

The hang snatch pull works the quads, glutes, hamstrings, calves, and the lower and upper back. If you’re using this for building muscle, you’re targeting the mid and upper back by supporting heavy loads and performing a violent shrug.

How To Program The Hang Snatch Pull?

To effectively program the hang snatch pull, incorporate it as an accessory exercise in your training program. The recommended sets are 3-5 sets of 3-5 repetitions, with a load of 70-100% of your snatch 1RM. Prioritize technique and explosive power over heavy loads with this exercise to prevent the back from rounding and messing with your technique.

Hang Snatch Pull Variations

Hang Snatch High Pull

The hang snatch high pull is the same movement as the hang snatch pull, except you actively pull the barbell higher and close to your chest, engaging the upper back muscles.

The hang snatch high pull is an excellent exercise for working on speed and technique as it's the final phase before the athlete will pull themselves under the bar with the snatch. Make sure to keep those elbows pointing upwards in the high pull position.

High Hang Snatch Pull

The high hang snatch pull is a valuable exercise variation focusing on a shorter range of motion, starting from the upper thigh or hip crease. This exercise emphasizes hip extension and explosiveness, helping to improve power and speed in the snatch.

Additionally, it allows lifters to refine their technique and barbell control during the final phase of the pull.

Hang Snatch Pull With Pause

The hang snatch pull with a pause is perfect for working on positions and strength. You can do the hang snatch pull with a pause at the hang position for 2-3 seconds before executing the pull, increasing time under tension and improving strength and technique.

You can pause at various positions depending on your goal for this exercise, especially if you are working on bettering your technique in certain positions.


The hang snatch pull is an incredibly effective exercise that offers numerous benefits for weightlifters. Concentrating on proper technique and including this lift in your training program can increase your explosive power and strength and work on your technique. The hang snatch pull is a great exercise to improve your snatch.

About the Author

Mona is a Bronze Medalist at the 2018 Commonwealth Games. She has been competing Internationally for 20 years in the sport of Olympic Weightlifting and has also been African Champion, Commonwealth Champion, and the youngest South African Weightlifter to compete on the International stage.

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