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.
Table of Contents
How To Hang Snatch Pull
Hang Snatch Pull Benefits
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.
Summary
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.