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Barbell Snatch Pull to Low Hang Snatch
Olympic weightlifting complex that combines a snatch pull from the floor with a low hang snatch, targeting posterior chain and full-body power to improve explosive coordination and snatch technique.
About Exercise
Equipment
Barbell
Difficulty
5/5 •
Primary Muscle Groups
Glutes, Quads, Hamstrings
Secondary Muscles
Shoulders, Calves, Abs, Forearms
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Traps
7/10Upper Traps
Shoulders
5/10Anterior Delts
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds • Full recovery for explosive quality
How to Perform
Position barbell over mid-foot with feet hip-width apart, toes out slightly. Grip wide with hook grip, hips low, chest up, back neutral, core braced.
- Drive through heels to lift bar from floor, keeping it close to shins.
- Extend knees first, then hips, sweeping bar back.
- Explode into triple extension at knees, shrug traps, pull elbows high.
- Control bar down to low hang below knees, pause briefly.
- From low hang, explode hips and knees to elevate bar.
- Pull under bar aggressively, feet split to squat stance.
- Catch in overhead squat with arms locked, then stand to full extension.
Coaching Tips
Form Cues
- Bar close to body
- Shrug aggressively
- Pull under fast
- Neutral spine always
- Elbows high and out
Breathing
Inhale deeply to brace core before pull, exhale during recovery from catch.
Tempo
10-0-1
Range of Motion
Bar from floor to full triple extension, low hang below knees; catch with hips below knees in overhead squat.
Safety
Safety Notes
- Avoid if acute lower back or shoulder issues
- Master snatch pull and hang snatch first
- Use platform for safe drops
- Start with empty bar
- Seek coach for technique
Spotting
Spotter assists from behind for heavy pulls; use rack safeties for catch if needed, but not ideal for dynamic movement.
Common Mistakes
- Rounding back during pull
- Bar drifting forward
- Incomplete extension
- Slow turnover under bar
- Poor foot positioning in catch
When to Avoid
- Acute lower back strain
- Shoulder instability
- Knee joint issues
Flexibility Needed
- Full ankle dorsiflexion
- Hip flexibility for deep squat
- Shoulder overhead mobility to 180 degrees
Build Up First
- Proficient snatch pull from floor
- Competent low hang snatch
- Overhead squat stability
Also known as
Snatch Pull to Low Hang, Hang Snatch Complex, Low Hang Snatch Pull
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