high-hang power snatch, hip power snatch
The dip power snatch can be useful as both a technique drill and a training exercise. The terminology gets somewhat confusing, as this exercise is sometimes called a high-hang power snatch or hip power snatch by some coaches.
Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk
, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the power snatch
, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
Straps can be used for this lift and may even be helpful to encourage lifters to relax the arms during the upward extension.
The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second
and third pulls
, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides). It will also encourage a quicker turnover with the power receiving position as both the time and distance to extend and to pull under are limited.
The dip power snatch can also 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’s also an excellent technique primer
to be used to reinforce technique, specifically position, timing and speed in the turnover, before a snatch training session. Use 1-3 reps per set.
The dip power snatch can be performed with a pause in the dip position if needed to ensure balance and position, but this should generally be only as an introductory stage to the exercise.