Movement Tip: The Hang Power Snatch

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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

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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Movement Tip: The Power Snatch
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Movement Tip: The Snatch Balance

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