The power snatch from hang

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The power snatch from the hang is ideal for anybody who needs to develop power through the lower limbs – for example, runners, long jumpers, footballers and rugby players. It is also brilliant for those who need to improve jumping combined with overhead power – for example, tennis players (serving and overhead shots), volley ball players and javelin throwers. There are various hang positions and these can be from the hip, mid-thigh or just above the knee.

The benefits include (as well as those listed above) the fact that the deep receiving position does not feature in this lift. This may seem like a contradiction (earlier, I mentioned that the deep catch or receiving positions are beneficial as they improve range of movement), but receiving in a shortened position is beneficial as individuals may not have the flexibility or range to perform the complete versions of the lifts, and receiving in the power position still holds all the other benefits.


Key lifting technique tips:   

Start position           

  • Feet are shoulder-width apart
  • The bar is gripped in a wide, snatch grip
  • Weight is spread through the whole of each foot
  • Knees are slightly flexed - a stretch should be felt in the hamstrings
  • Hips are flexed and torso, chest and head are forward of the bar
  • Lower back is arched, upper spine is extended and tight. Head looking forward
  • Arms are straight and elbows are locked


  • The pull is initiated by triple extension occurring across the ankle, knee and hip, causing the bar to travel vertically
  • Lower back remains arched, upper back extended and tight and the head is looking forward
  • Chest, shoulders and head are still forward of the bar


  • The ankle, knee and hip are at full extension so a jump action is performed (the feet may or may not leave the floor)
  • The bar continues to travel vertically

Pull under           

  • As the bar continues to travel vertically, the body pulls under the bar
  • The shoulders slightly shrug and the elbows begin to flex
  • The ankle, knee and hip quickly flex to pull the body under the bar

Catch/receiving position   

  • The upper body catches the bar overhead, the elbows extend and the shoulders contract
  • The lower body simultaneously reacts so the heels contact the ground and the knees and hips are slightly flexed


  • The bar is then ‘stood up’ by extending the knees and hips.
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