The hip muscle snatch is the most distilled drill in the snatch family: from the high hang at the hip crease, with no knee re-bend and no catch, the bar travels to overhead powered by nothing but hip snap and strict arm turnover. Removing every other variable makes it a magnifying glass for the finish of the snatch - contact point, vertical extension and elbow path are all instantly visible. Almost always performed light, often with just the bar or PVC.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.2x | 0.12x |
| novice | 0.32x | 0.2x |
| intermediate | 0.46x | 0.32x |
| advanced | 0.65x | 0.46x |
| elite | 0.8x | 0.6x |
1RM as a multiple of bodyweight - inherently a light technical drill.
Treat every rep as a diagnosis: where did the bar touch, did it stay close, did the elbows lead the turnover? Stand fully tall before the arms take over. If you need momentum from anywhere else, the weight is too heavy - this drill lives at 30-45% of your snatch. Use it in every snatch warm-up (2-3 sets of 5) and return to it whenever your snatch starts swinging forward. It's medicine, not a max lift.
Progression: PVC first for everyone - this is a technique drill at any level. Empty bar is the 'heavy' version for most athletes.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.