Name this exercise (hang snatch with close grip)

Jibreel Freeland · 09-30-2010, 03:52 PM

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?

Matt Haxmeier · 09-30-2010, 04:00 PM

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.

Brian Degenaro · 09-30-2010, 04:02 PM

Close grip muscle snatch?

Matt Haxmeier · 09-30-2010, 04:07 PM

Or are you doing this?

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

Jibreel Freeland · 09-30-2010, 04:08 PM

Quote:

Originally Posted by Matt Haxmeier

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.

Jibreel Freeland · 09-30-2010, 04:09 PM

Quote:

Originally Posted by Matt Haxmeier

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.

Jibreel Freeland · 09-30-2010, 04:12 PM

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.

Matt Haxmeier · 09-30-2010, 04:19 PM

Quote:

Originally Posted by Jibreel Freeland

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.

Jibreel Freeland · 09-30-2010, 04:47 PM

No always above my head, elbows past 90.

adam adkins · 09-30-2010, 05:34 PM

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.

09-30-2010, 03:52 PM	#1
Jibreel Freeland Member Profile: Join Date: Nov 2005 Location: Seattle WA Posts: 548	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?

09-30-2010, 04:00 PM	#2
Matt Haxmeier Member Profile: Join Date: May 2009 Location: Arvada CO Posts: 1,619	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..

09-30-2010, 04:02 PM	#3
Brian Degenaro Member Profile: Join Date: May 2006 Location: baldwin ny Posts: 1,039	Re: Name this exercise (hang snatch with close grip) Close grip muscle snatch?
	__________________ There is no substitute for strength, and no excuse for the lack of it.

09-30-2010, 04:07 PM	#4
Matt Haxmeier Member Profile: Join Date: May 2009 Location: Arvada CO Posts: 1,619	Re: Name this exercise (hang snatch with close grip) Or are you doing this? http://www.youtube.com/watch?v=Tbfb-svX7mk (WFS)

09-30-2010, 04:12 PM	#7
Jibreel Freeland Member Profile: Join Date: Nov 2005 Location: Seattle WA Posts: 548	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.

09-30-2010, 04:47 PM	#9
Jibreel Freeland Member Profile: Join Date: Nov 2005 Location: Seattle WA Posts: 548	Re: Name this exercise (hang snatch with close grip) No always above my head, elbows past 90.

09-30-2010, 05:34 PM	#10
adam adkins Member Profile: Join Date: Apr 2009 Location: Lexington KY Posts: 761	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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