The Hang Power Snatch from below the knee is an accessory exercise for the Snatch in Olympic weightlifting.
Points of Performance:
- Deadlift the barbell up as similarly to your clean pull as possible
- Hinge at the hips while simultaneously bending the knees to load the muscles in the front and back of your legs
- As you lower across the knees increase their bending to further load the quadriceps
- Pause at the bottom of the knee before initiating barbell movement over the knees and up the thigh and into the hips
- At the bottom of your knee the front edge of your shoulders should be at their furthest point ahead of the barbell during the pull
- Elbows should face towards the outside and remain straight until vertical drive is complete
- Arms aggressively pull your body down into the correct receiving position.
- Receive the bar above parallel (femur parallel or above in relation to floor).
- A missed Hang Power Snatch should result in a Hang Snatch (full squat).
Error Correction:
- All of the corrections of the Power Snatch
- Hips rising too quickly off the floor in the Snatch
- Balance too far forward/backwards off the floor
- Hip dominate/excessive horizontal force in 2nd pull
- Loss of lumbar arch in Snatch pulls
Common Faults:
- Yanking/Failing to pause or control barbell when lowering into hang position
- Bar drifting out lower to and below knee (common when strength is the issue)
- Hinging primarily at the hips to only use hamstrings and no quadriceps (shoulders far ahead of bar at knee)
- Casting out from the knee instead of driving the bar up the thigh into the hips
- Spreading the feet excessively to receive above parallel
Training Effects:
- Strengthens low back and lats
- Strengthens anterior and posterior chains together
- Increases speed of turnover (this effect is amplified the higher the hang position).
Other Benefits:
- Can be effective in teaching an athlete to relax their arms and trust their legs
- Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.
See also: Power Snatch, Hang Power Snatch (Above Knee), Hang Power Snatch (Upper Thigh), Dip Power Snatch
