Exercise Library

Hip Snatch



AKA Snatch from hip, high-hang snatch
 
The hip snatch is a specific variation of the hang snatch.
 
 
Execution
 
Stand tall with the bar in a snatch-width grip. Hinge at the hips and bend the knees slightly, keeping the bar tucked into the crease of the hips, and initiate the hang snatch from this position.  
 
 
Notes
 
Typically hip snatches are done with a countermovement; that is, the lifter moves into the hang position and then immediately snatches with no pause in the hang position. Straps are commonly used for hang snatch variations, particularly for multiple-rep sets, but newer lifters and those with grip weakness are discouraged from using straps to force grip strengthening.
 
 
Purpose
 
The purpose of the hip snatch is to force an extremely aggressive final extension in the pull and to practice the proper position and balance at this stage of the lift, in particular the placement of the bar all the way into the crease of the hips. It will also help improve the pull under the bar due to the limited ability of the athlete to accelerate and elevate the bar first.
 
 
Programming
 
Hip snatch reps should be kept to 1-3 per set. If being used for technique work, weights should remain light (around 70% of the snatch or lighter); for work on aggressiveness in the extension and/or pull under the bar, heavier weights should be used (70% 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%.
 
 
 
Variations
 
The hip snatch can be done with or without a countermovement, and with or without straps or the hook grip.  
 
 
See Also
 




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