High-hang squat snatch
From the hip crease and nowhere else. The shortest pull there is, so the finish has to be immediate and the catch has to be low.
From the hip crease and nowhere else — the shortest pull there is.
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 finishing the pull, getting under it.
Faults this drill fixes
Slow under the bar
There is a pause at the top of the pull. The bar hangs, then you get under it, and by then it is falling.
Elbows around and punch — the fastest part of the lift is after the bar stops going up.
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 the receiving position
Getting down to meet the bar rather than waiting for it to come to you. The load is low here because the thing being trained is where you end up, not what you can pull.
- Tall snatch · 40–50%
- Tall squat snatch · 40–55%
- No-foot squat snatch · 60–75%