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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