No-hook squat snatch
The whole lift with the thumb outside the fingers. Without a hook the arms cannot grip and rip, so they stay long and loose — or the bar tells you.
The whole lift without a hook grip: the same shape, with looser arms.
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
70–85% 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 getting under it, where the bar goes.
Faults this drill fixes
Pulling with the arms
The bar feels heavy the whole way and never seems to float. Your biceps are tired after a snatch session, which they should not be.
Long arms until the hips finish — the elbows are the last thing to move, not the first.
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 turnover and speed under
The fastest part of a snatch happens after the bar stops going up. These train the hand-off between the pull finishing and you moving.
- Muscle snatch · 55–65%
- Dip snatch · 60–75%
- Snatch from the power position · 80–88%
- No-contact snatch · 60–75%