How to Do
How to Do Hang Power Snatch
The hang power snatch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the hang power snatch.
Beginning
Beginning Hang Power Snatch
1. Lift the bar to a standing posture using a snatch hold.
2. Lower the bar to the desired hang position while maintaining control (most often mid-thigh, knee or right below the knee).
3. When you're in the hang position, start the power snatch by pushing your legs against the floor first.
Movement
Hang Power Snatch Movement
1. Drive your legs into the floor and aggressively extend your hips, keeping the bar close to your body and bringing it into touch with your hips as you reach full extension.
2. Pick up and bring your feet into a squat stance after extending, drawing your elbows up and to the sides to lower yourself into a partial squat under the bar, keeping the bar and your body as close together as possible.
3. Stop the squat with the thighs above horizontal and punch straight up against the bar overhead.
4. With the bar overhead, stabilize and recover to a standing position.
Benefits
Hang Power Snatch Benefits
Because of the shorter movement and the ability to maintain good positioning and balance at the start of the second pull, it can be a useful exercise for teaching beginners to snatch. The power receiving position also decreases the burden on mobility.
