Hang power snatch from the hips
Hang Power Snatch from the hips (Power Hip Snatch) — is a Power Snatch variation in which the athlete starts with the bar hanging at the level of the hip crease. This exercise shortens the acceleration phase and focuses on explosive extension, catching the bar, and proper height of contact in the snatch. This can be a useful variation for improving extension, footwork, turnover and power development. The Hang Snatch is usually performed with a straps to reduce arm involvement.
performing
Stand with your feet hip-width apart. Deadlift the barbell until stand straight. Brace your core muscles. Keep balance on mid foot, back and arms straight, chest up and shoulders over the barbell.
Begin the lift by slightly hinging your hips and bending your knees, keeping the barbell at the level of your hip crease, then explosively extend your hips and knees simultaneously, generating upward momentum.
While the barbell reaches its highest point, slide your feet to the sides, quickly drop into a partial squat position and catch the barbell overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
Once your hips and knees are fully extended, shrug your trapezius and simultaneously stand on your toes, then keep pulling the barbell upward with your arms.
The Hang Power Snatch is a full-body exercise that engages multiple muscle groups.
- During the initial deadlift, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues with explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming snatch variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific snatch variations into Olympic weightlifting routines and vary the intensity and volume over time.
In the Hang Power Snatch from the hips, programming repetitions usually vary from 2 to 5. This snatch variation has an extremely short acceleration path and is usually performed with a lower weights — 40−70% of the best snatch. Sets can vary from 1−2 for a pre-snatch warm-up to 5 for a speed or technique work. The Hang Power Snatch from the hips is often programmed on the light days or before the Snatch to empathize proper extension and catch.
The Hang Power Snatch is usually performed before a Snatch, Clean and Jerk, Pull or Squat, but after a Muscle Snatch if the goal is to improve power, positioning or warm-up before the snatch. It can also be used as a light weight finisher for technique work.
Variations
Different variations of the Hang Snatch used to train specific aspects:
Hang Power Snatch below the knee. Lift the barbell overhead with a partial squat from a hanging position, targeting the extension and positioning.
Hang Snatch from the hips. Perform the lift from a hanging position, focusing on the second pull and catch.
Hang Snatch pull below the knee. Isolated partial pull with pulling the barbell from a hanging position to increase the time under tension.