CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 06-07-2008, 09:27 AM   #1
Mike Riess
Member Mike Riess is offline
 
Profile:
Join Date: Aug 2007
Location: San Anselmo  CA
Posts: 13
Generating power on the hang power snatch/snatch

In regards to one of the workouts last cycle-

I was having a lot of trouble figuring out where I should be generating my power from on the hang power snatches. I watched the video a few times before i went to workout and thought i had it figured out, but once i hit the gym I just felt like i couldn't generate any true force and was just muscling the bar up with my arms. So, the question- where does the power come from on the hang snatch and really on the snatch in general? I know with snatches from the ground, you generate most of your force from the hips/legs extensions and then essentially pull yourself under the bar (i think this is right). With the hang snatch, since you cut out the ground to hang drive, where do you find the force to get that bar overhead? Thanks..
  Reply With Quote
Old 06-07-2008, 09:41 AM   #2
Brandon Oto
Member Brandon Oto is offline
 
Profile:
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,001
Re: Generating power on the hang power snatch/snatch

The hang snatch (or clean) still includes the so-called "second pull," which is where the majority of your power is generated. The initial pull off the ground (first pull) is often done relatively slowly, more to position the bar than to speed it up; since this job is already done in the hang version, you're just beginning at the start of the second pull, wherein a powerful triple extension of the hips, knees, and ankles (plus a shrug) will be launching the bar upward.

It is exactly, exactly the same dynamic as jumping upward, and if you jump a few times right now you should recognize that you don't need to bend over and touch your toes to set it up.
  Reply With Quote
Old 06-07-2008, 10:05 AM   #3
Scott Allen Hanson
Member Scott Allen Hanson is offline
 
Profile:
Join Date: Sep 2006
Location: Idaho Falls  Idaho
Posts: 1,008
Re: Generating power on the hang power snatch/snatch

Brandon nailed it. Really emphasize the hip extension. Check out and practice the Burgener Warm-up to get the movement down (video under Olympic Lifts).
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Hang power snatch - bad form Bob Burnett Workout of the Day 9 06-06-2008 01:13 PM
Hang Power Snatch Jamie Sutton Exercises 2 06-03-2008 02:47 PM
DB Hang Power Snatch Han Sheng Lee Digital Coaching 1 11-03-2006 05:13 AM
Need O-lift help -- snatch vs. power snatch John Frazer Exercises 7 05-17-2006 09:58 PM
Bdwt hang power snatch! Jerry Hill Digital Coaching 2 01-19-2006 10:39 AM


All times are GMT -7. The time now is 06:41 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.