Movement Demo – Hang Power Snatch
Rogue athlete Jeff Adler demonstrates proper form for a Hang Power Snatch in this quick and simple movement demo from Rogue HQ.
The hang power snatch is a variation of the snatch where the barbell starts from the “hang”, which can be any position above floor level, but most typically is above the knees (unless named otherwise). The lifter extends their hips and legs explosively causing the barbell to move in one fluid motion to where it is caught in a partial squat. The term “Power” snatch determines that the barbell is caught with the hip crease higher than the top of the knees. This specific lift concentrates on the 2nd and 3rd pull of the snatch while taking away the added complexity of receiving the barbell in a full depth overhead squat, therefore it is a great movement to teach the snatch.
Benefits
- Power Development – builds explosive legs and hip drive
- Speed & Co-Ordination – teaches fast, efficient bar movement, ensuring to use the legs and hips before the arms
- Shoulder & Core Stability – builds shoulder strength and stability while the core works hard to stabilise a load overhead
- Transfer to the Olympic Lifts & Sport – is often used as a less complex progression to teach the full snatch
Movement Breakdown
Start Position
- Feet in between hips and shoulders
- Hands are wide enough such that the barbell sits at the hips when the athlete is standing tall
- Hook Grip – lifter wraps index and middle finger over the thumb, pinning the thumb against the bar
- Barbell is lifted to the hang position
- Hang Position
- Barbell is held just above the knees
- Hips are pushed back, hamstrings and lower back are working
- Flat back with the shoulders ontop or just infront of the barbell
- Arms long and relaxed, with the lats keeping the bar on the legs
- Neutral gaze looking just above the horizon
Execution
- Initiate movement with leg drive and the arms remaining straight
- Shoulders and chest stay over the bar for as long as possible
- Get tall and explosively extend the hips and knees reaching triple extension (extension of the ankles, knees and hips) – simply think jump vertically
- Shrug and focusses on high elbows to keep the bar close to the body
- Bar will travel vertically and you can then pull yourself under and around the bar to receive the barbell with locked out arms in a partial overhead squat
- Once the barbell is stabilised overhead in a partial overhead squat, use the legs to stand tall and finish the repetition.
- If cycling repetitions aim to keep the barbell close to the body on the descent of the barbell.
Related Products:
Rogue Ohio Bar – Cerakote:
https://www.rogueaustralia.com.au/the-ohio-bar-cerakote
Rogue Bella Bar – Cerakote:
https://www.rogueaustralia.com.au/the-bella-rogue-womens-bar-cerakote
Rogue LB Competition Plates:
https://www.rogueaustralia.com.au/rogue-competition-plates