Snatch Pull to Low Hang Snatch
10 reps
Pull the bar high, then finish it overhead from the low hang.
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QUADS
Snatch Pull to Low Hang Snatch
This advanced weightlifting complex links the snatch pull, which trains a strong initial pull off the floor, with the low hang snatch, which drills precision receiving the bar overhead. Practicing them together builds explosive power and refines snatch technique. It's reserved for lifters with a confident overhead position.
How to do it
- 1
Set the loaded bar on the floor and stand with feet wider than your shoulders.
- 2
Grip the bar with a wide overhand grip, brace your core, keep your chest up and back flat.
- 3
Drive your legs to pull the bar into the hang just above your knees.
- 4
From there, snap your hips forward, rise onto your toes, and shrug the bar toward your chest, then let it settle.
- 5
Reset the bar to mid-shin, then explosively extend your legs to send the bar overhead.
- 6
Stabilize the bar overhead for a moment, then return to the starting position.