Hang snatch, above the knee
Lower to the top of the knee and go from there. No floor to build speed with, so the hips have to actually do something.
Down to the top of the knee, then go. No floor to build speed with.
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
85–92% 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.
Faults this drill fixes
The bar swings out
It lands in front of you and you walk forward to save it, or it crashes onto your shoulders on the way down.
Brush the hip on the way past — the bar stays against you until it leaves.
Cutting the finish
You are diving under before the pull is done. Misses are forward and the bar never gets high enough to be easy.
Finish tall, then move — you cannot pull under a bar you have not sent up.
Side by side
- Hang snatch, above the knee vs snatch from blocks (knee height) · against 90–95%
- Hang snatch, above the knee vs hang snatch, below the knee · against 80–88%
- Hang power snatch, above the knee vs hang snatch, above the knee · against 70–80%
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 position work
The whole lift, started or paused somewhere awkward, so a position you normally rush through has to be held instead.
- Hang snatch, below the knee · 80–88%
- Snatch from blocks (knee height) · 90–95%
- Paused squat snatch at the knee · 70–85%
- Slow-pull squat snatch · 65–80%
- Segment squat snatch · 65–80%
- Deficit squat snatch · 85–95%
- Snatch from low blocks (below the knee) · 85–95%
- Snatch from high blocks (above the knee) · 85–92%
- Paused squat snatch below the knee · 70–85%
- Floating squat snatch · 75–88%