snatch from the hang, caught above parallel: both restrictions at once
no floor start and no squat to drop into, so the hips have to launch the bar
higher than in any other snatch here
the lightest snatch in the family, and the most demanding of pure hip
extension
Execution
Stand tall holding the bar at snatch width and hinge to lower it to just above
your knees. Pick a hang height and keep it. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under and punch your arms to lockout
receive it overhead with your thighs above parallel
stand tall, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.
Purpose
snatch from the hang, caught above parallel: both restrictions at once
no floor start and no squat to drop into, so the hips have to launch the bar
higher than in any other snatch here
the lightest snatch in the family, and the most demanding of pure hip
extension
Execution
Stand tall holding the bar at snatch width and hinge to lower it to just above
your knees. Pick a hang height and keep it. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under and punch your arms to lockout
receive it overhead with your thighs above parallel
stand tall, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.