It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Hang Power Snatch
Description: Using a wide grip on the bar, explosively lift the bar from just above the knees to overhead in one fluid, coordinated motion.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: The hang power snatch is the first version that we start with whenever teaching a new athlete the snatch. “Hang” denotes the starting position (bar hanging in the hip crease instead of resting on the ground). “Power” denotes the catching position (a half squat instead of a below parallel full squat). And “snatch” denotes the movement with wide grip lifting the bar all the way overhead in one fluid, coordinated motion.
We train the snatch (and its variations) because it develops 8 out of 10 physical skills. Power, speed, strength, flexibility, coordination, agility, balance, and accuracy are all required and developed by the hang power snatch. If you become proficient in the snatch, you have developed transferable skills that make you capable of many other athletic feats.
On top of that, tomorrow we’re doing many reps of this movement in the workout, which adds stamina and cardio endurance to the skills list. So we’re developing all 10 skills with one movement – that’s a very efficient and effective workout.
The snatch and its variations require a high level of technique – make sure you have a coach’s eyes on you for guidance as you learn and perfect this movement. Start with the plastic pvc pipe and the 10lb training bar until you are comfortable with the timing and the new movement pattern of dropping underneath the bar.
Setup:
– Start with wide snatch grip in the hang position (standing upright with bar in the hip crease)
– Shift hips back to slide the bar down the thigh to above the knee.
Initiation:
– Jump to full hip, knee and ankle extension, with a shoulder shrug at the top, while keeping arms straight and bar close to body.
– As the bar becomes weightless with upward momentum, pull your body underneath the bar using high elbows and keeping the bar close to your body
– Receive the bar in the overhead position in a quarter squat
– Stand up to complete the rep
Common faults:
– Swinging the bar away from the body on the way up. The most efficient bar path is as close to a straight vertical line as possible. This is achieved by being in the correct position to pull the bar vertically without bouncing it off the hips. It takes practice!
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean
info@crossfitreverb.net
