Hang Snatch

		Hang Snatch

FULL BODY (Advanced/Coaching Required)

This exercise is helpful for the learning of a correct full extension, and for the development of the strength of the muscles participating in the final part of the full extension. Stand over the barbell. Position your feet underneath at hip width. The bar should cross your feet at the metatarsal joint just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a wide grip. (To establish your gripping distance, see Snatch.) Keeping your back muscles tight, take a 3/4 breath. Lift the bar off the floor, pushing with your legs and pulling with your back until you are standing upright. The bar will be hanging down in front of you at groin height. Release and semi relax your back muscles. Take another breath and contract your back muscles again. Now bend over while squatting down until the barbell hangs at knee height or just above. As soon as you reach the correct position, explode upward pushing your hips in and pulling with your back. This action will bring the bar into contact with your legs at top-thigh. At the moment of contact, accelerate the bar upward with both your legs and back until your body reaches a full extension. At full extension contract your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell and allows it to continue to rise while you drop under it. Bend your elbows, pulling the bar up with your arms as you jump your feet out to the sides and descend into a full squat as quickly as possible. With the bar moving up and your body moving down, your arms should re-lock overhead on or before you reach the bottom position. Secure your balance with the bar centered above the back of your head in line with your ears. Use your leg muscles to stand, keeping your arms locked and the barbell overhead.