Exercise Library
Hip Snatch
The hip snatch is a hang lift from a contrived position—in an actual snatch, the trunk will be approximately vertical when the bar is at the hip rather than the shoulders still being over the bar as in this exercise. Note that this is not the same as a dip snatch.
Stand tall with the bar in your snatch grip and hanging at arms’ length. Brace the trunk and ensure your balance is even over the whole foot.
Hinge at the hips and bend the knees slightly, keeping the bar tucked up into the crease of the hip as you bring the shoulders in front of the bar.
Change directions and complete a snatch as you would otherwise.
Notes
The difference between the dip and hip snatch is that a dip snatch keeps the trunk vertical, whereas a hip snatch involves a forward hinge of the hips. Hip snatches are of questionable utility because they position the lifter artificially—with the bar at the hip in an actual snatch, the trunk would be vertical and the knees forward like in a dip snatch or snatch from power position. It’s arguably more of a way to cheat on a dip snatch to make it easier for lifters who have trouble with leg drive—exactly the ones who need to be doing dip snatches instead of hip.
Purpose
The hip snatch is simply a very high hang position that forces a lifter to finish more aggressively and completely, and commit to an aggressive, quick turnover.
Programming
The hip snatch can serve as a lighter snatch exercise on light training days, replacing power snatches or other hang snatch variations to force a reduction in intensity and allow recovery between heavier training days. It can also be taken heavy, and up to maximal effort. Use 1-3 reps per set.
Stand tall with the bar in your snatch grip and hanging at arms’ length. Brace the trunk and ensure your balance is even over the whole foot.
Hinge at the hips and bend the knees slightly, keeping the bar tucked up into the crease of the hip as you bring the shoulders in front of the bar.
Change directions and complete a snatch as you would otherwise.
Notes
The difference between the dip and hip snatch is that a dip snatch keeps the trunk vertical, whereas a hip snatch involves a forward hinge of the hips. Hip snatches are of questionable utility because they position the lifter artificially—with the bar at the hip in an actual snatch, the trunk would be vertical and the knees forward like in a dip snatch or snatch from power position. It’s arguably more of a way to cheat on a dip snatch to make it easier for lifters who have trouble with leg drive—exactly the ones who need to be doing dip snatches instead of hip.
Purpose
The hip snatch is simply a very high hang position that forces a lifter to finish more aggressively and completely, and commit to an aggressive, quick turnover.
Programming
The hip snatch can serve as a lighter snatch exercise on light training days, replacing power snatches or other hang snatch variations to force a reduction in intensity and allow recovery between heavier training days. It can also be taken heavy, and up to maximal effort. Use 1-3 reps per set.
