STRENGTH TRAINING
Hanging Snatch
Here at RUSH 101 we are great believers in Olympic Lifts. This week we will talk about Hanging Snatches. This is a very explosive lift and the proper technique is a must.
Beginning
The starting position of the hang snatch is essential. You will use a grip a little wider than the Power Clean. Your knuckles will face the floor to give a smooth rotation as you lift the bar. The lifter will bend their knees and at the waist, with the bar close to their shins. Your feet should be a little smaller than the width of your shoulders. The whole time you are sticking your chest out.
Hanging Phase
Raise the bar to your thighs to simulate the hanging position.
Pull Phase
Shrug and pull up will begin the motion of the bar in an upward movement. While using your explosive power, the bar will stay as close to your body as possible. All of this will be done in one explosive movement. You will pull the bar up, leading with your elbows instead of with your hands.
Final Phase
Drop under and catch the bar. Once you get to the top of the snatch you will need to drop down into a full squat position to catch the bar, while the bar is still in an upward movement. The arms will be in a fully locked position. Once you get the bar to the top above your head with elbows locked, you will stand up into a fully standing position.
Hanging Snatch
Here at RUSH 101 we are great believers in Olympic Lifts. This week we will talk about Hanging Snatches. This is a very explosive lift and the proper technique is a must.
Beginning
The starting position of the hang snatch is essential. You will use a grip a little wider than the Power Clean. Your knuckles will face the floor to give a smooth rotation as you lift the bar. The lifter will bend their knees and at the waist, with the bar close to their shins. Your feet should be a little smaller than the width of your shoulders. The whole time you are sticking your chest out.
Hanging Phase
Raise the bar to your thighs to simulate the hanging position.
Pull Phase
Shrug and pull up will begin the motion of the bar in an upward movement. While using your explosive power, the bar will stay as close to your body as possible. All of this will be done in one explosive movement. You will pull the bar up, leading with your elbows instead of with your hands.
Final Phase
Drop under and catch the bar. Once you get to the top of the snatch you will need to drop down into a full squat position to catch the bar, while the bar is still in an upward movement. The arms will be in a fully locked position. Once you get the bar to the top above your head with elbows locked, you will stand up into a fully standing position.
The video is courtesy of College William and Mary and is for demonstration purpose only.
