HANG MUSCLE

SNATCH AND HANG

HIGH PULL
By Jonathan Lamar, CSCS,
NASM-CPT

APPLICATION
The Hang Muscle Snatch can be used as a

upper body warmup. In addition, it can help

improve coordination, balance and flexibility
during the snatch.
The Hang High Pull is a weightlifting

movement that can be used as a teaching

progression to the snatch or on its own.
Specifically, it helps improve the technical
aspects of the second pull.

MUSCLES INVOLVED
Muscle Snatch- gluteus maximus,

hamstrings, quadriceps, soleus,

gastrocnemius, trapezius, deltoid,
Triceps brachii, rotator cuff.
Hang High Pull-gluteus maximus,
hamstrings, quadriceps, soleus,
gastrocnemius, trapezius, deltoid

HANG SNATCH

Grab the bar with a snatch grip. Stand with the

bar about with feet at hip width. Begin the
movement by pushing the hips back until your
shoulder are slightly in front of the bar and the
bar rest right about the knee. Extend your hips,
knees, and ankles and shrug as high as possible.
Then begin pull upward on the bar keeping it
close. Once it has been lifted to about chest
height, begin to rotate the bar upwards as you
lower your self into a quarter squat position. Be
sure to fully extend your arms in the overhead
position. Keeping the arms locked, stand up
keeping an upright posture.

HANG HIGH PULL

Grab the bar with a snatch grip. Stand with the
bar about with feet at hip width. Begin the
movement by pushing the hips back until your
shoulder are slightly in front of the bar and the
bar rest right about the knee. Aggressively extend
your hips, knees, and ankles into triple extension.
Use this explosive movement as you begin to
shrug and then pull the bar upwards to chest
level. Remember, to keep the bar close to the
body. Finally, control the bar down into the power
position.

COACHING CUES
big chest while in the power

position, pull the shoulders back and

keep the back erect and upright.
lead with the elbows during high
pull, lead with elbows to maintain a
vertical movement keeping the bar
close.

COMMON ERRORS HANG MUSCLE

SNATCH
Pausing or hesitation during the lift.
Elbows drop during vertical pull
Elbows not over the bar
There should not be a noticeable spinal

movement such as torso extension or

flexion.
Failure to lock out overhead position

COMMON ERRORS OF HANG HIGH

PULL
Beginning 2nd pull too early
Push hips to fall forward causing the bar to loop out
Not completing the triple extension
Athlete may dip before initiating triple extension
pulling the bar up to clavicle height
the chest is pulled downward toward the bar. The

cause of these errors could be a number of factors

but frequently is due to increasing the load too
quickly

REFERENCES
Dawes, J. (2007). The Muscle Snatch.Strength

& Conditioning Journal,29(6), 55-57.

Suchomel, T. J., DeWeese, B. H., Beckham, G. K.,
Serrano, A. J., & French, S. M. (2014). The hang
high pull: A progressive exercise into
weightlifting derivatives.Strength &
Conditioning Journal,36(6), 79-83.