How to do a Snatch Pull to Low Hang Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Snatch Pull to Low Hang Snatch
Workouts with Snatch Pull to Low Hang Snatch
Target muscles worked
Instructions for Proper Form
Combines the snatch pull's emphasis on the initial explosive pull with the precision of the low hang snatch. This exercise enhances power, coordination, and technique in the snatch movement.
- Position a loaded barbell on the floor in front of you.
- Stand with your feet wider than shoulder-width apart.
- Position your hands on the barbell so they are much wider than your shoulders and grasp the barbell with an overhand grip.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Roll the barbell toward your shins, making contact with them.
- Engage your back and shoulders so that your upper body is ready to perform the movement.
- Perform the next steps in one fluid motion.
- Engage your quads, glutes and hamstrings to extend your legs, and raise the barbell into the hang position just above your knees.
- From the hang position, explosively drive your hips forward to return to standing.
- As you stand up, raise yourself onto your toes by engaging your calves.
- Now, engage your traps and shoulders to explosively raise the bar to your chest.
- Hold this position for a moment, then allow the bar to descend.
- Reposition the barbell to the middle of your shins.
- Engage your glutes, quads, and hamstrings to explosively raise the bar over your head.
- Hold this position for a moment.
- Return to the starting position.
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Alternative Exercises to Snatch Pull to Low Hang Snatch
1. Air Squats
92.1 mSCORESWAPPED 5 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
2. Overhead Squat
80.3 mSCORESWAPPED 5 TIMESStrengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.
3. Dumbbell Sumo Squat
81 mSCORESWAPPED 4 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 4 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
5. Back Squat
99.3 mSCORESWAPPED 4 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Single Leg Leg Extension
60.6 mSCORESWAPPED 4 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
- Beginner
- Quads
- Leg Extension Machine
7. Leg Extension
99.4 mSCORESWAPPED 4 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
8. Leg Press
99.7 mSCORESWAPPED 3 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
9. Lunge
90.8 mSCORESWAPPED 3 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
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10. Hang Clean
73.3 mSCORESWAPPED 3 TIMESFocuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.