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The drills · Power snatches

Hang power snatch, below the knee

Past the knee and back up, then caught high. The awkward position, without a squat underneath to save it.

Down past the knee, then up and caught high.

Playing at half speed, so the turnover is visible.

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

70–78% 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 where the bar goes, finishing the pull.

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.

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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.