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Hang Power Snatch
The hang power snatch is a simple variation of the hang snatch.
With a snatch grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power snatch
by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Punch straight up against the bar overhead, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position with the bar overhead.
High-Hang: Upper thigh
Hang: Top of knee caps
Knee: Bar at knee caps
Below knee: Bar just below knees
Straps are commonly used for the hang power snatch, particularly for multiple-rep sets, but newer lifters and those with grip weakness are discouraged from using straps to force grip strengthening.
The purpose of the hang power snatch can vary depending on its application. It can be an exercise to help teach beginners to snatch that is often easier than lifting from the floor because of the abbreviated movement and the ability to ensure proper positioning and balance at the start of the second pull
, and the power receiving position reduces the demand on mobility. As a training exercise, the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar, and the limited movement down under the bar. Another purpose is use as a lighter snatch variation for lighter training days (weights naturally limited for most lifters relative to the snatch, and somewhat less work for the legs and back to allow more recovery for subsequent training sessions)—even more so for the power variation because the squat under is partial instead of full.
Hang power snatch reps should be kept to 1-3 per set, although occasionally up to 5 reps can be acceptable. If being used for technique work, weights should remain light (around 75% or lighter); for work on aggressiveness in the extension and/or pull under the bar, heavier weights should be used (75% and above); for use as a lighter snatch variation on a lighter training day, weights can be as heavy or light as needed for the athlete at that time, but a loose guideline would be about 70-80%; for pure speed work, weights should generally be in the 65-75% range.
The hang power snatch can be done from any hang position—any starting point above the floor itself qualifies as a hang power snatch. The lift can be done with or without a pause in the hang position (i.e. with a countermovement or from a dead stop). A hang power snatch can also be done by lifting from the floor directly to the hang position and pausing before initiating the power snatch rather than starting from a standing position and lowering to the hang—however, this variation would be more accurately called a segment power snatch
or pause power snatch. The lift can be done with or without straps, and can be done without the hook grip to emphasize grip strength.