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 bar with back arched. Arms are straight with elbows pointed along bar.   Execution Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arms length while moving into squat position. As soon as barbell is caught on locked out arms in 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 full squat with bar at arms length overhead. Also see slow motion side view.