Hip Snatch

The hip snatch is a weightlifting exercise that involves lifting a barbell from the hip level to overhead in one continuous movement. This exercise primarily targets the muscles of the lower body, particularly the hips and glutes, as well as the shoulders and upper back.

To perform the hip snatch, start by standing with your feet shoulder-width apart and the barbell resting on the floor in front of you. With your back straight and your shoulders pulled back, hinge at your hips and knees to lower your body into a half-squat position. Grasp the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.

Next, explode upwards by driving your hips forward and extending your knees and ankles. As the bar rises to hip level, rapidly pull your elbows up and out to the sides, rotating your wrists under the bar and catching it overhead with locked arms. Stand up straight, holding the bar overhead, and then lower it back down to the starting position.

It’s important to maintain proper form throughout the exercise to avoid injury. Keep your back straight, chest up, and shoulders pulled back as you perform the movement. Also, use a weight that is appropriate for your strength level and gradually increase it over time as you become more comfortable with the exercise.

The hip snatch is a challenging exercise that requires explosive power and good technique, but it can be an effective way to build strength and improve athletic performance.

Related exercises

Snatch Push Press

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Snatch Deadlift (wide grip)

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Tall Snatch

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Overhead Squat

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