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MOVEMENT TIP: The Hang Power Snatch

[vc_row][vc_column][vc_video link=”https://youtu.be/8AyTzORaBM8″ video_title=”” css=”.vc_custom_1513561469668{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #dddddd !important;border-left-style: solid !important;border-right-color: #dddddd !important;border-right-style: solid !important;border-top-color: #dddddd !important;border-top-style: solid !important;border-bottom-color: #dddddd !important;border-bottom-style: solid !important;}”][us_separator type=”invisible”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Snatch for us. By this stage you may be getting a little confused as the length of the movement name grows longer and longer! But if you break it down, it’s a fairly simple combination of the last 3 variations of the Snatch that we covered: 1. Hang – starting from above the ground (usually just above the knee) 2. Power – don’t have to drop into a full squat position 3. Snatch[/vc_column_text][us_separator type=”invisible”][vc_column_text]

Points Of Performance

  • Hip-width stance
  • Hands wide enough that the bar rests in crease of hips when legs and hips are extended
  • Hook grip on the bar
  • Shoulders over or slightly in front of the bar at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Then hips extrend rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received in a partial overhead squat
  • Complete at full hip, knee and arm extension with the bar over the middle of both feet

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