The low hang snatch blends strength, speed, and technique into one dynamic lift. If you take the time to master it, you can expect some great benefits from it. In this article, we’ll go over everything you need to know about it – how to do it, which muscles it targets, what benefits you’re in for, and of course, we’ll throw in some variations and alternatives just for funsies. 

Ready to up your lifting game? Let’s go!

This is an exercise in which you lift a barbell from a position below the knees, just above the floor, to overhead in one fluid motion. Unlike the traditional snatch, the low hang snatch starts with the bar hanging just below the knees, which emphasizes explosive power and speed because you’ll need to generate some serious force from an isometric hold, to propel the bar up. 

It’s a staple in Olympic weightlifting and functional fitness routines because of its ability to build strength, speed, and agility. 

• Start with 3-4 sets, with 3-5 reps per week
• Do the low hang snatch 2 times per week
• Master the technique first and then start increasing the weight in 5-10 pounds increments

• Do 3-5 sets, with 2-3 reps per set
• Do the low hang snatch 1-2 times per week
• Start using weights that are challenging, but still manageable enough so you don’t mess up your form

• Do 1-5 sets, with 1-3 reps per set
• Do the low hang snatch as many times you need, vary the load to work on power, speed and technique
• Use advanced techniques like complexes and wave loading to keep progressing

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Rounding the back will mess your form up and pull bar path, and correct form is what prevents injuries and makes the exercise effective.

Keep your back flat and core engaged. Chest should be open and you should not look down. 

If you pull too early, you’ll hinder the explosive power needed for the lift. Make sure to extend your hips and knees completely before engaging your arms. Although some amazing lifters have arms bended you should first start without that to develop proper form and then have an option. 

Bending your arms too soon often is causing the wrong bar path and makes the turnover more difficult.

The low hang snatch focuses on the explosive hip and knee extension, so it improves overall power output. But the main benefit will be the rate of force development. Because movement is shorter you need to produce enough force in a shorter time frame. 

Combine that with more confidence and your snatch game will improve significantly. 

If you want to do the low hang snatch correctly, you’ll need a strong, stable core. This lift engages your core, strengthens it, and promotes better posture. 

A strong. stable core is very important for performance, preventing injuries, and you’ll be at less risk of back pain. 

You’ll start with the bar above instead of below the knees and the rest is absolutely the same as the low hang snatch. It will help you improve the catch, as well as shoulder and core stability.

There isn’t really a specific height where you should keep the barber in a high or low hang. It is just below and above the knees and you can experiment with different positions/heights to get different benefits. 

This is a unilateral exercise that will improve coordination, balance, and explosive power. You lift a dumbbell from the floor to the overhead position in one fluid motion.  

Set the blocks at a height where the barbell rests just below your knees. Grab the bar with a wide, hook grip, and from this position, do a powerful pull, then quickly drop under the bar to catch it overhead in a squat position. Stand up to complete the lift.

It improves explosive power and speed. 

Olympic weightlifters will greatly benefit from the low hang snatch because it will improve their snatch technique, rate of force, explosive power, and even strength. It will allow for work on a very specific element of the whole snatch movement.

Since the low hang snatch will develop explosive power, speed, and athleticism in general, athletes like football and basketball players will benefit from it because it can improve their performance. Balance and position awareness will improve by doing that exercise.

People who want to improve their overall fitness will love the low hang snatch. It targets multiple muscle groups, improves coordination, and builds strength. If you love functional fitness, cross-training etc that exercise will help you with many areas of your fitness and it can add some fun and competition with your friends. 

The low hang snatch hits many major muscle groups. It mainly works your glutes, hamstrings, and lower back, which are responsible for the explosive hip extension. Your quads get a good workout, too, especially during the squat.

The shoulders and upper back help stabilize the bar overhead and the core keeps you stable and balanced. Your forearms and grip are also engaged to hold the bar. 

The low hang snatch can amp up your strength, power, and overall fitness. Regardless of your fitness level, this exercise has something to offer. If you learn the technique, you’ll see noticeable improvements in your strength and performance.

Have you tried the low hang snatch? How did you like it? If you haven’t – why? Do you have a favorite variation or alternative to share?

Share your thoughts in the comments and let’s talk some more! 

References:

1. Darin T. Leetun, Mary Lloyd Ireland, John D. Willson, Bryon T. Ballantyne, and Irene McClay Davis, “Core Stability Measures as Risk Factors for Lower Extremity Injury in Athletes,” Medicine and Science in Sports and Exercise 36, no. 6 (2004): 926-934.
2. Health Promotion Board (HPB) “Prevent Injuries with Proper Form During Workouts,” Singapore University Health Center, https://www.nus.edu.sg/uhc/articles/details/prevent-injuries-with-proper-form-during-workouts (accessed July 25th, 2024)
3. Mayo Clinic Staff, “Weight training: Do’s and don’ts of proper technique,” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842 (accessed July 25th, 2024)
4. Thomas W. Nesser, Kellie C. Huxel, Jeffrey L. Tincher, and Tomoko Okada, “The Relationship Between Core Stability and Performance in Division I Football Players,” Journal of Strength and Conditioning Research 22, no. 6 (2008): 1750-1754.
5. Zachary Smrcina, Sarah Woelfel, Christopher Burcal “A Systematic Review of the Effectiveness of Core Stability Exercises in Patients with Non-Specific Low Back Pain,” International Journal of Sports Physical Therapy 17, no. 5 (2022): 766-774. eCollection 2022.
6. Photos by Torokhtiy Media Team.