Hang Snatch

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Instructions Preparation Stand with barbell with very wide over hand grip. Bend knees and hips so barbell touches upper-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar.   Execution Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible. Aggressively pull the body under the bar. Catch the bar at arms length while moving into the squat position. As soon as the barbell caught on the locked out arms in the squat position, squat up into standing position with barbell overhead. Return Bend knees slightly and lower barbell to mid-thigh position.

Classification  Utility: Power  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Flexion Knee Extension Ankle Plantar Flexion Shoulder Abduction External Rotation Scapula & Clavicle Elevation Upward Rotation Static Spine (Thoracic, Lumbar) Extension Elbow Extension Comments The snatch is one coordinated, continuous movement executed with speed. The grip should be wide enough to allow for a full squat with the bar at arms length overhead. Also see slow motion side view.