If you’ve ever heard a coach tell you to “Use your hips” you can politely, but firmly, send them this article from now on. Hip drive is one of the worst techniques that has made its way into Olympic lifting, and in this article, I’ll be outlining the difference between Hip Drive and Leg Drive, as well as a few ways to improve your technique! P.S. if you prefer the video version (with an extra drill included) then make sure to check that out here or at the bottom of the article!

What is Hip Drive?

Hip drive involves propelling the bar forward by moving your hips towards it, much like the motion in a kettlebell swing. However, this method poses challenges for Olympic lifters. It often results in the barbell deviating from the ideal path, pushing it away from the lifter. This can lead to a forward jump, a loopy bar path, or even missed snatches due to excessive backward momentum.

Why Choose Leg Drive?

Leg drive, in contrast, focuses on propelling the barbell upwards rather than forwards. This technique leverages the quads, as opposed to the glutes in hip drive. Opting for leg drive offers several advantages:

More Force: You can exert more force and accelerate the barbell faster.

Better Bar Path: The bar stays closer to the body, making the lift more efficient. Think of it like carrying groceries close to your side rather than holding them out in front.

For a more efficient and powerful lift, leg drive is the preferable technique.

Drills to Enhance Leg Drive

If you're struggling to apply leg drive in your lifts, here are two drills that I recommend:

Power Position Snatch and Power Position Clean: This drill helps distinguish whether your legs or hips are driving the movement. If the bar swings away or your hips thrust forward, you're leaning into hip drive. The focus should be on pushing vertically with your legs. Start with an empty barbell, and as your technique improves, you can gradually increase the weight.

Tempo Snatch and Tempo Clean: With a deliberate four-second pull from the ground to the power position, this exercise allows you to focus on HOW you get to the power position to get maximum vertical leg drive. Concentrate on reaching the ideal power position and driving upwards using the legs, not forward with the hips. These can be incorporated into your warm-up or as a main lift at heavier percentages.

Learn Olympic Lifts the Right Way

Learning the Olympic lifts CORRECTLY (the first time) can save you a lot of wasted effort in the future. If you’re a beginner looking to lay a strong foundation in Olympic weightlifting, or someone who want to re-learn the lifts the right way, then check out my FREE WL101: Beginner Guide + 6-Week Program!