Hang snatch, below the knee
The awkward one. Teaches patience through the knee, which is where most bars start running away.
Down past the knee, hold the position, then go.
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
80–88% 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.
Faults this drill fixes
Jumping forward
Your feet travel and you finish a foot in front of where you started. The bar is always slightly out front.
Push the floor straight down — weight through the middle of the foot, not the toes.
Ripping it off the floor
It is fast to the knee and then nothing is left. The chest comes up first and the bar chases it.
Same speed to the knee, then explode — the floor is setup, not the lift.
Side by side
- Hang snatch, above the knee vs hang snatch, below 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 position work
The whole lift, started or paused somewhere awkward, so a position you normally rush through has to be held instead.
- Hang snatch, above the knee · 85–92%
- 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%