Hang Snatch - Barbell
January 14, 2009
Starting Position
- Squatting with feet slightly wider than hip width apart while grasping bar against the shins with a overhand wide grip
- Back is flat with chest up, shoulder blades squeezed together with arms straight
Procedure
- Extend the hips by standing up in a controlled manner, and as the bar clears the knees, drive the hips forward as quickly as possible
- Immediately follow by shrugging the shoulders upward, keeping your elbows above your hands, allowing the bar to float upward
- After the bar reaches maximum height, drop your body underneath it, catching the bar above the head in a quarter squat position with fully extended arms
- Return to start position and repeat for prescribed number of repetitions
Coaching Keys
- Make sure good posture is maintained throughout the lift
- Do not begin pull with upper body until hips are fully extended
- Keep bar close to body during pull
- Keep elbows above hands during pull
- The power generated from the movement will cause the feet to leave the ground
You Should Feel It
Tags:
Upper Body Pull, Upper Body Push, Power, Lower Body Push, Strength
See Also
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