All about the hang

If you want to build better technique, reinforce strong posture, and light up your grip and upper back, training from the hang is one of the most effective tools in your arsenal.

Whether you’re trying to fix bar path, timing, or aggression under the bar, there’s a hang position that can help.

Key Points:

• Hang positions offer targeted benefits for posture, pulling mechanics, and speed.

• Each height serves a specific technical, or physical purpose.

• Training from the hang is ideal when you can’t drop weights, want to build work capacity, or want to focus on an isolated element of your lifting.

Low Hang: This position is just off the floor. It’s practically a full snatch or clean.

The difference? Increased time under tension and more demand on your posterior chain. It’s excellent for reinforcing and teaching a strong start position, improving back strength, and building stamina.

Below the Knee: Right in the danger zone between the shin and knee at the tibial tuberosity.

This is where many lifters allow their balance to shift from the mid foot to the heels, or let their knees hang forward. Training here helps you refine your posture and bar path through that "no man's land" of the pull.

Knee (On or Just Above): A common training height for lifters who struggle with the transition.

Some even find they're stronger here, since it simplifies the lift and forces more acceleration. It's great for aggression and timing.

Mid Thigh: A technical favorite.

Training from this position targets the second pull. Perfect for lifters who open up too early or tend to swing, or bump the bar.

High Hang: This is about as high as it gets.

Just under the hip crease. It’s perfect for working on vertical extension and speed under the bar. You won’t lift as much from here, but it’s self-limiting in a good way.

Hip, Power Position, Dip & Tall: Depending on who you ask, these may overlap, or be defined slightly differently.

The point is, they all help train sharp extension, posture, and quick turnover. Great for lifters who get on their toes too early or lose tightness.

Practical Application & Takeaways

• Use lower hang positions (below knee, low hang) to build strength and posture.

• Use mid hang positions to bar speed, and aggression.

• Use the high hang positions to improve barpath and mechanics in the turnover. These are particularly ideal to slot in as part of a technical warm up as they’re self limiting.

• Training from the hang will also increase upper back strength (and your grip if you opt to go without straps).

Final Thoughts

Hang variations aren’t just for when you can’t drop the bar or you’re low on energy. They’re a crucial part of a smart training plan. Each position serves a purpose and with the right intent, they can transform your lifting from average to elite.