Another lift that we use to supplement our four Core Lifts (Bench, Squat, Clean, and Push) that make up our weekly (A Weekly (not weakly!) Workout) is the Hang Snatch. The Hang Snatch is a variation of the Olympic Lift, Snatch, and is essentially the same lift except we start from the hang position as opposed to starting with the weight on the ground. It is an explosive movement that is going to work many major muscle groups – hamstrings, glutes, gastrocnemius, quads, delts, and traps.
We talk about the hang snatch as being a combination of the hang clean and push press. The starting position is identical to the hang clean, which is the fundamental athletic position. The finish position is identical to the push press finish, which is the overhead support position. We teach each position, and then ask our athletes to move explosively from one position to the next.
We use light to medium weight, typically doing 3 sets of 8 reps. We stress that the lift should be smooth, explosive, almost an “elegant” type of movement. If it gets too “herky jerky” and slow, we tell the athletes to use less weight. If it looks bad – it is… use less weight.
Just as discussed in the Squat, and Push Press breakdown, the athlete will begin with a good athletic posture; good base with feet about shoulder width apart and toes pointed straight forward; stand tall with shoulders back and head forward. We use just a slightly wider grip than in the hang clean, with the hands a few inches outside the shoulders, with the bar hanging from straight arms.
To begin the lift, the bar should slide down your thighs as you bend at ankles, knees and hips and (slightly) at the waist. Chest should be tall with shoulders back. Descent of bar should stop at the top of the knees. Shoulders should be directly over the hands at the bottom of the descent.
As soon as the bar gets to the bottom of the descent (top of knees) the athlete will explode, extending the ankles, knees, and hips. These three joints are linked, as they all will fire at the same time to produce a force great enough to move the load explosively towards the chin. We tell the athletes to try to jump, drive their hips to the bar and explode the feet off the ground.
After this explosion or jump phase, the athlete will enter the pull phase, shrugging with the traps, and pulling the bar with your biceps and lats. We tell the lifters to try to “bounce the weight off the ceiling“. Just as in the hang clean the bar should remain close to the body during the shrug/ pull phase. A common mistake is to swing the bar out in an arc away from the body. The athlete will move the weight, in one continuous motion, through the shrug/ pull phase into the overhead support/ finish position “dipping” to catch the bar with bent legs, while fully extending their arms overhead. At the top of the lift the bar will travel slightly back, with the lifters head moving forward through the “window” that is formed with their arms being the side of the window and bar the top. To finish, the athlete will stand or squat back to a fully erect position.
We position our spotters as we do with the push press, at each end of the bar. Because we are using lighter weight than when doing push press, the spotters should not have to assist the lifter moving the weight from the overhead support position, back down to the start position.
Below is a brief video of some of our student-athletes doing the hang snatch during class last week. It is telestrated, with audio comments included.
As I have mentioned before, the Central College strength and conditioning site is a great source for training videos. Below is their video of Hang Snatch technique
Questions or Comments are always welcome!
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