Snatch Grip High Pull (Hang)

This snatch assistance exercise is ideal for developing posterior shoulder, trapezius, and upper back strength that is vital to vertical pulling of the bar at the end of the second pull. 

execution

To perform, start in the hang position, , extend the hips, shrug vertically, and elevate the elbows vertically to follow the shrug.

purpose

This is a strengthening exercise to enhance your final pull and strength under the barbell. Finishing the pull vertical in the snatch and keeping the bar close as possible to your torso on the ascent will allow you to improve your catching in the squat and overall lift mechanics.

programming

This exercise can be used in most pre-workout routines with the empty barbell for repetitions of 10-20 to enhance mechanics and muscle firing. To build greater strength, stick with repetitions in the 5-10 range with lighter loads of 40-60% of maximum, performed either strict (no hip extension) or with hip involvement (as seen in video).

see also

Featured
Power Snatch from Blocks + Overhead Squat
Power Snatch from Blocks + Overhead Squat

This snatch complex is perfect for developing positional strength during the first and second pulls of the snatch, improved turnover and drop under the bar, and developing better overhead alignment in the catch of the snatch

Snatch Press + Overhead Squat
Snatch Press + Overhead Squat

This exercise is used to develop proper overhead mechanics and squatting technique on the catch of the snatch. This exercise is great to be used in skill development periods, strength development, or warm-up sessions

Snatch Balance
Snatch Balance

This exercise is used to develop speed under the barbell in the catch of the snatch. This exercise is great to be used in technique and speed development and/or warm-up sessions

Heave Snatch Balance
Heave Snatch Balance

This exercise is used to develop proper overhead mechanics and squatting technique in the catch of the snatch. This exercise is great to be used inoverload strength development and/or warm-up sessions

Drop Snatch
Drop Snatch

This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.

Snatch from Full Extension
Snatch from Full Extension

This is an amazing snatch technique primer and speed developer for intermediate to advanced lifters. This exercise will develop confidence and speed under the bar, and will teach terminal full extension to a lifter in order to maximally recruit posterior chain and keep bar on a vertical force vector.

Muscle Snatch
Muscle Snatch

The muscle snatch variation is perfect for pre-liminary work sets and engraining technique. By negating the ability to "reflex" under the barbell after the second pull, you will develop the motor mechanics of standing up VERTICALLY through the bar to finish the pull with the leg drive, and seamlessly progress into the high pull.

Power Snatch
Power Snatch

This is a fundamental variation of the full snatch exercise. The main difference between this variation and the full snatch is the height in which the bar is received in the catch. 

Snatch
Snatch

A full video and audio analysis of the snatch in frame by frame breakdowns.

Snatch from Blocks
Snatch from Blocks

This is great variation to develop strength and speed at different phases of the lift. Block training minimizes the stretch-shortening reflex in the posterior chain, forcing you to develop greater strength and acceleration. Additionally, the limited pulling capacities will force you to create greater speed under the bar in the catch.

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