Hang Power Snatch (Upper Thigh)

The Hang Power Snatch (Upper Thigh) is an Olympic lifting accessory exercise.

Points of Performance: 

• Deadlift the barbell up as similarly to your clean pull as possible

• Hinge forward at the hips while simultaneously bending knees to tension into both the anterior and posterior muscles of your legs

• Barbell will lower to somewhere between your tall position and the halfway point between your knees and hips depending on the length of your arms

• Pause at lowest point of hang position to emphasize balance and strength

• Balance should be over mid-foot

• Initiate vertical force with legs bringing bar up the thigh and into your hips as you drive up through your 2nd pull

Error Correction:

• All of the corrections of thePower Snatch

• Loss of tension above the knees in Snatch

• Balance too far forward/back during 2nd pull

• Jumping forward/backwards

• Can help with a looping bar path, or indicate the cause of such

Common Faults:

• Not pausing at mid-thigh

• Casting bar outwards from hang position instead of bringing it up the thighs and into the hips

• Spreading the feet excessively to receive above parallel

Training Effects:

• Develops tremendous low back strength

• Increases speed of turnover (this effect is amplified the higher the hang position).

• Forces vertical drive through balls of feet to complete extension and prevent hip dominant (horizontal thrust) in second pull.

Other Benefits:

• The first progression/position teaching proper positions for a new lifter requiring hinging of the hip

• Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.

See also: Power Snatch, Hang Power Snatch (Below Knee), Hang Power Snatch (Above Knee), Dip Power Snatch