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Exercises Movements, technique & proper execution

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Old 09-30-2010, 03:52 PM   #1
Jibreel Freeland
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Name this exercise (hang snatch with close grip)

I stand with the bar hanging. My grip is about shoulder width.

I bend and snatch it up, but don't dip to catch it. Instead I snatch it as hard as possible and the shoulder press it the rest of the way. Usually my legs and hips are fully extended before I finish the movement with the press.

Sometimes I do bend at the knees and hips to catch it a little. And sometimes when it gets caught at my shoulders sticking point, I just hold it there at half press, dip at the knees a bit then explode up to extend it all the way above me.

The reason I like this exercise is it is a maximal contraction and I feel like it really builds my ability to explode through the weight, almost as if I were trying to throw the barbell up, as quickly as possible. It doesn't utilize plyometric energy so much as pure contractile strength.

Is there already an exercise like this with a name?
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Old 09-30-2010, 04:00 PM   #2
Matt Haxmeier
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Re: Name this exercise (hang snatch with close grip)

Sounds like a hang power clean to a push press.

Hopefully it looks like this...
http://www.youtube.com/watch?v=bzQJB9XHd5c (WFS)
followed by
http://www.youtube.com/watch?v=xLcntfkyXbM (WFS)

Or if it doesn't look like those it's probably just a good way to blow out your shoulder.

Last edited by Matt Haxmeier : 09-30-2010 at 04:04 PM.
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Old 09-30-2010, 04:02 PM   #3
Brian Degenaro
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Re: Name this exercise (hang snatch with close grip)

Close grip muscle snatch?
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Old 09-30-2010, 04:07 PM   #4
Matt Haxmeier
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Re: Name this exercise (hang snatch with close grip)

Or are you doing this?

http://www.youtube.com/watch?v=Tbfb-svX7mk (WFS)
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Old 09-30-2010, 04:08 PM   #5
Jibreel Freeland
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Re: Name this exercise (hang snatch with close grip)

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Originally Posted by Matt Haxmeier View Post

Or if it doesn't look like those it's probably just a good way to blow out your shoulder.
Neither one of those exercises you linked to work the shoulders like this exercise does. And I have deformed and weakened shoulders from pretty severe ac separations. I know well what exercises exacerbate shoulder problems, for me at least. The exercise I am doing is not risky (for me) because it essentially has very little eccentric.
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Old 09-30-2010, 04:09 PM   #6
Jibreel Freeland
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Re: Name this exercise (hang snatch with close grip)

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Originally Posted by Matt Haxmeier View Post
Or are you doing this?

http://www.youtube.com/watch?v=Tbfb-svX7mk (WFS)

Yes that's it, except I am doing the hang version. Thanks! I want to try it from the floor now too.
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Old 09-30-2010, 04:12 PM   #7
Jibreel Freeland
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Re: Name this exercise (hang snatch with close grip)

Can't believe I didnt search 'close grip snatch'. I knew I wasn't inventing an exercise I just didnt know where to find examples because it is kind of uncommon.

This:

http://www.youtube.com/watch?v=vHzHB...eature=related

I do these for reps, getting in a few at the end where I have to use the strength of my legs and chain to burn through the sticking point of my shoulders.
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Old 09-30-2010, 04:19 PM   #8
Matt Haxmeier
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Re: Name this exercise (hang snatch with close grip)

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Originally Posted by Jibreel Freeland View Post
And sometimes when it gets caught at my shoulders sticking point,
^^ yeah this part is what threw me. I invisioned you catching it at eye level or something.
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Old 09-30-2010, 04:47 PM   #9
Jibreel Freeland
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Re: Name this exercise (hang snatch with close grip)

No always above my head, elbows past 90.
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Old 09-30-2010, 05:34 PM   #10
adam adkins
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Re: Name this exercise (hang snatch with close grip)

many people - or at least the all the ones that i know - refer to this as a clean grip power snatch. You can youtube it along with the hang version.
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