The hang power snatch involves the second and the last pull, from when the bar is at the hip to when it’s over your head. The exercise can be a good fit for beginners to learn how to snatch from a more manageable position than lifting the ground’s weight.
The hang power snatch targets muscles across the body, mainly focusing on the core, shoulders, and legs.
If done correctly, the workout helps you to improve your body strength, weight lifting performance, speed, core stability and improves your posture and balance.
You need a barbell and choose a leveled ground for stability to perform the workout. For the barbell, choose an appropriate weight- one that you can manage.
HOW TO HANG POWER SNATCH PROPERLY
- With the barbell on your hips, hold the barbell at an appropriate snatch grip-width with your arms straight. Stand straight with your chest out and shoulders down.
- Hold the barbell tight with your thumb around the barbell and your fingers over the thumb (hook grip).
- Slightly bend your knees and lower the barbell right below the knee, pushing your hips back. Ensure you maintain your lumbar curve. Keep the barbell in your body throughout the movements. Distribute your weight into your feet, bring your chest out, and hold a straight gaze.
- Once you are in a hang position, initiate a power snatch. Push your legs to the floor and extend your hips aggressively. Your toes and heels should be down until the bar is on your hip.
- After standing straight, move your feet to a squat position, pull your elbow high and to the sides, and bring yourself down into a partial squat stance under the bar. You can pause to stabilize yourself. Maintain the barbell close to your body. Stabilize and simultaneously elevate the bar over your head in an overhead squat position. Return to a standing position.
With this, you have completed one rep. Please don’t overdo it. You can perform 1-3 reps per set.
WHAT MUSCLES DO HANG POWER SNATCH WORK?
The hang power snatch targets your quads and secondarily targets gluteus Maximus, abs, biceps, calves, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, shoulders, traps, and triceps.
The Gluteus maximus is a type of muscle in the butt which moves the thigh and helps the extension of the thigh during power snatch. In addition, it helps control the hip’s flexion and decelerate the swing leg when running.
Exercising the muscle improves your athlete’s performance. You can develop your speed, jump high, and help you when you explosively extend your hips during the workouts.
Also, strong glutes can help prevent knee injuries, low back pain, hamstring, and groin.
The Quadriceps femoris is a group of 4 muscles on the front part of your thigh and one of the most powerful muscles in the body. They help you with running, jumping, and doing squats.
They allow you during squats by helping to extend your hips, knees, and ankles to lift the barbell.
Exercising the quadriceps helps improve your knee stability and athletic performance and makes everyday movements easier. Additionally, they help to reduce injuries to the knees.
The calf is a muscle that runs along the back of your lower leg from below the knee to the ankle. The muscles help you stand straight, allowing you to run, walk, jump and flex your feet. It enables you to perform the jump during the hang power snatch as you lift your heels off the floor.
Working out the calves helps increase your running speed, and you can run for a long time. It also allows you to jump.
The trapezius is a big trapezoid-shaped muscle that extends from the neck to the lower back. The muscles help stabilize your spine and improve your posture. Additionally, it enables you to move your neck, head, arms, shoulders, and torso.
Exercising this muscle will increase the strength of your spine, stabilize it and help with your posture. Toned and robust trapezius helps your everyday lifting, bending, sitting, and even reaching.
Deltoids are shoulder muscles that are ball and socket joints that connect your arms to your body’s trunk. The muscles help you move your arms in different directions and protect and stabilize your shoulders.
Exercising the muscles will help you perform a hang power snatch that mainly involves the shoulders to handle lifting the weight of the barbell.
It will also help you in lifting heavy objects and playing sports. In addition, it gives you the ability to pull, push, and press with your shoulder, arms, and chest.
BENEFITS OF HANG POWER SNATCH
1. INCREASES FULL-BODY STRENGTH
One of the hang power snatch benefit is that it exercises the muscles across your entire body. When doing the snatch, the lower body helps you to pull. For example, the legs elevate the barbell toward the upper body; then, the upper body allows you to press it when you lift the barbell over your head. This coordination of your body muscles builds strength within your body.
2. IMPROVES YOUR SNATCH TECHNIQUES
By exercising using hang power snatch, you build up the skills that come with the snatch, for instance, the hip extensions. Practice makes perfect. The more you exercise during the workout, your techniques will improve. Mastering them will reduce the chances of falling during the workout, reducing injuries.
3. SPEED DEVELOPMENT
When you do the hang power snatch workout, you realize it needs you to pay attention and be keen on the transformations and movements of the barbell. All this requires you to be fast enough to move the barbell from the hang position to over your head.
You should do this without mistaking the process to avoid the barbell imbalances or losing balance. It takes a blink of an eye to lift the barbell from a hang position to over your head.
ALTERNATIVE TO HANG POWER SNATCH
This upper body strength exercise involves suspending your body and pulling the body with your hands while holding a bar.
- Grab the bar with your shoulders slightly more expansive and your palm facing away from you.
- Fully extend your arms and hang on the bar. Make sure you are not touching the ground; if so, bend your knees and pull yourself towards the bar, keeping your chin over the bar.
- Slowly lower your body under control and redo it.
This is an exercise where you hold dumbbells in both hands and alternate steps on an elevated surface.
- Holding your dumbbells, stand in front of an elevated surface; you can use a box or a bench.
- Step on your right foot on the bench and ensure your bent in 90 degrees angle
- Stand tall to extend your leg and bring the left on the bench
- Lower down to the floor and repeat.
MISTAKES TO AVOID DURING HANG POWER SNATCH
1. AVOID THE WEIGHT CRUSHING ON YOU
When you have poor timing or use too much weight that you can’t handle, the weight can crash down on you, and you end up injured.
- MOVING THE BARBELL AWAY FROM YOUR BODY
At all times, the barbell should be closer to your body and moving along the body during any performed movements. Lowering or lifting the barbell away from the body strains your muscles, leading to injuries.
- USING MORE OF THE HIPS
For a proper hang power snatch, one needs to evenly distribute more strength to the legs. However, when you use your hips, this may cause strain to the hips muscles, and you can quickly lose your balance.