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 the Power 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
