Snatch Pull to Low Hang Snatch
The Snatch Pull to Low Hang Snatch is an advanced Olympic lifting complex that combines a strength-building pull from the floor with a technical snatch initiated just above the knees. This exercise develops explosive posterior chain power, refines bar path mechanics, and improves speed under the bar.
This complex demands high neural drive and precise coordination, making your central nervous system's recovery status critical. By analyzing your HRV and sleep quality, our AI determines if you are primed for the explosive power required or if you should adjust the load to prevent injury. Additionally, the app tracks your RPE and performance on the initial 'pull' segment; if power output drops, it can intelligently autoregulate the subsequent sets to ensure your technique on the technical 'hang snatch' portion remains crisp and safe.
Form Cues
- Keep your chest up and back flat off the floor
- Extend your hips and knees explosively during the pull
- Guide the bar down to mid-thigh with control
- Shrug your shoulders hard to initiate the transition
- Drop rapidly under the bar into a full overhead squat
- Don't round your lower back during the setup or pull
- Don't bend your elbows early before hip extension
- Don't let the bar drift away from your body
- Don't rush the descent into the hang position
- Don't land with stiff legs or feet too wide
Common Mistakes
- Pulling with the arms too early
- Incomplete hip extension
- Bar looping away from the body
- Landing on toes instead of flat feet
- Rounding the back during the hang
Muscles Worked
This complex primarily targets the posterior chain, specifically the glutes and hamstrings, to generate explosive upward force. It heavily engages the quadriceps during the initial floor drive and the receiving squat position, while the traps and lateral deltoids are crucial for the high pull and turnover mechanics.
Primary
Secondary
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