Hang power snatch, above the knee
Lower to the top of the knee, then finish and catch it high. Enough pull to build speed, not enough to rescue a lazy hip.
Down to the top of the knee, then up and caught high.
Embed this drill
Writing a program, or running a club site? Paste this into your page beside the line that names the drill, and your readers get it moving, with its band and the fault it fixes, and a link back here for the rest. No video, so nobody's face. To show the band in loadable weights, add ?snatch=80&units=kg to the address in it, with your lifter's snatch. Coaching a squad? Read the whole team sheet at once, with a link for each lifter.
How heavy
70–80% of your squat snatch — see it in kilos. That is a band, not a prescription: where in it you work depends on the day. It is a conventional coaching band rather than anything measured here — treat it as where to start on a drill you have never done, then let the bar tell you the rest.
It trains finishing the pull, where the bar goes.
Side by side
- Hang power snatch, above the knee vs hang snatch, above the knee · against 85–92%
Find out whether this is what caps your snatch
Tell snatchlike three numbers you already know and it will name the thing actually capping your squat snatch — then write you a session that fits the time you have. There is nothing to sign into to use it.
Find out whether this is what caps your snatch →
Film a set of it as proof of work →
More from power snatches
The lift caught above parallel, from the hang, the blocks or a fixed stance. With no squat to rescue a short pull, the finish has to be complete every time — and it is lighter, so there are more reps to get it right in.
- High-hang power snatch · 65–75%
- Hang power snatch, below the knee · 70–78%
- Block power snatch (knee height) · 75–82%
- No-foot power snatch · 65–75%