The hip power snatch is the shortest, simplest snatch there is: bar at the hip crease, a quick dip through the knees, and an explosive vertical snap that sends the bar overhead to a high catch. There's no first pull to coordinate and no deep squat to control, which strips the snatch down to its irreducible core - hips extend, bar goes up, arms punch. It's the universal first snatch progression and a razor-sharp power drill for advanced lifters.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.24x | 0.14x |
| novice | 0.38x | 0.25x |
| intermediate | 0.55x | 0.38x |
| advanced | 0.8x | 0.55x |
| elite | 1x | 0.72x |
1RM as a multiple of bodyweight.
Keep the dip shallow and the bar in contact with your hips - separation before extension is the cardinal sin here. Think 'jump tall, punch fast'. Land with feet flat and knees only slightly bent; if you're catching in a half squat, the load is too heavy for the drill's purpose. Superb as a warm-up primer (3x3 light) before full snatch sessions, and as a teaching tool: most people hit their first real hip contact on this lift.
Progression: PVC, then empty bar, then modest loads. This IS the entry point to the snatch family - if it's still hard, spend time on snatch-grip jumps and pass-throughs.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.