Exercise Library
Hip Power Snatch
The hip power snatch is a hang lift from a contrived position—in an actual power 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 power 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 power snatch as you would otherwise.
Notes
The difference between the dip and hip power snatch is that a dip power snatch keeps the trunk vertical, whereas a hip power snatch involves a forward hinge of the hips. Hip power snatches are of questionable utility because they position the lifter artificially—with the bar at the hip in an actual power snatch, the trunk would be vertical and the knees forward like in a dip power snatch or power snatch from power position. It’s arguably more of a way to cheat on a dip power snatch to make it easier for lifters who have trouble with leg drive—exactly the ones who need to be doing dip power snatches instead of hip.
Purpose
The hip power 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 power 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 power snatch as you would otherwise.
Notes
The difference between the dip and hip power snatch is that a dip power snatch keeps the trunk vertical, whereas a hip power snatch involves a forward hinge of the hips. Hip power snatches are of questionable utility because they position the lifter artificially—with the bar at the hip in an actual power snatch, the trunk would be vertical and the knees forward like in a dip power snatch or power snatch from power position. It’s arguably more of a way to cheat on a dip power snatch to make it easier for lifters who have trouble with leg drive—exactly the ones who need to be doing dip power snatches instead of hip.
Purpose
The hip power 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 power 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.
