[vc_row][vc_column][vc_video link=”https://youtu.be/8AyTzORaBM8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]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[/vc_column_text][us_separator show_line=”1″ line_width=”default”][vc_column_text]
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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