Hang snatch high pull

Purpose

• accessible power builder with Olympic lift mechanics
• excellent trap, delt and upper back developer with high eccentric tension
• builds pulling power without requiring full snatch technique

Execution

Stand with feet shoulder-width apart, holding a barbell with a wide snatch grip. Lower the bar to hang position (mid-thigh) by hinging at the hips. Brace your trunk.

• initiate with a powerful extension of hips, knees, and ankles
• shrug your shoulders forcefully as the bar passes your hips
• pull the bar high by driving your elbows up and out
• reset your position before the next repetition

Focus on accelerating the bar from the hang position to develop pulling power. The eccentric portion provides substantial tension for upper back development. Much more accessible than a full snatch while still providing significant power and hypertrophy benefits.