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.
Where does your Hip Power Snatch land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
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