The hip squat snatch is the high-hang snatch received at full depth - the shortest pull in snatching combined with the deepest catch. The bar starts at the hip crease, gets the briefest vertical impulse, and then you must dive under it into a complete overhead squat. It's arguably the single most demanding timing drill in the snatch family: the margin between a crisp catch and a dumped bar is measured in hundredths of a second.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.28x | 0.17x |
| novice | 0.45x | 0.29x |
| intermediate | 0.65x | 0.45x |
| advanced | 0.92x | 0.65x |
| elite | 1.15x | 0.85x |
1RM as a multiple of bodyweight.
Accept that loads will be humble - this drill is about the race under the bar, not the number on it. Extend fully (don't rush past the finish) and then move your feet and pull under with everything you have. Receive with an aggressive punch and knees out. Best used in 2-3 rep sets at 55-70% of your snatch, early in a session. If you consistently catch high on full snatches, a steady diet of these recalibrates your bravery.
Progression: hip power snatch, then overhead squats, then merge them light. Snatch balance is the companion drill - both train the speed of the descent under the bar.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.