Movement Tip: The Hang Power Snatch

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