Purpose
- snatch pull with the floor taken out of it
- starting from the hang removes the first pull, so the bar has no momentum when
the hips fire and everything comes from the extension itself
- the wide grip still leans you further over than a clean-grip hang pull, so the
back holds a harder position throughout
Execution
Stand tall holding the bar at snatch width, strapped in. Hinge to lower the bar
to just above your knees. Brace your trunk and flex erectors.
- hold the hang position without letting the bar drift forward
- drive your hips through from a dead stop
- shrug the bar as high as it will go
- keep your arms straight throughout, no elbow bend
- lower back to the hang under control and reset
Above the knee is preference, not doctrine. Pick a height, stay with it, and add
an exercise note if you change it.
Purpose
- snatch pull with the floor taken out of it
- starting from the hang removes the first pull, so the bar has no momentum when
the hips fire and everything comes from the extension itself
- the wide grip still leans you further over than a clean-grip hang pull, so the
back holds a harder position throughout
Execution
Stand tall holding the bar at snatch width, strapped in. Hinge to lower the bar
to just above your knees. Brace your trunk and flex erectors.
- hold the hang position without letting the bar drift forward
- drive your hips through from a dead stop
- shrug the bar as high as it will go
- keep your arms straight throughout, no elbow bend
- lower back to the hang under control and reset
Above the knee is preference, not doctrine. Pick a height, stay with it, and add
an exercise note if you change it.