Hang Power Snatch
Click HERE for a demo with explanation. This is the first and most basic position we teach in our Snatch Learning Progression HERE. Watch Zeb and Joe D perform this with some weight HERE.
Safety tip: Focus on a quality Overhead Position every time you receive the bar!
Lots of Mobility needed for this movement! You don’t have to do everything, just be sure to test and retest to make sure that what you are working on is improving your position!
Posterior Chain: Flossing, Hamstring Smash
Hip Work: Gristle, Groiners (Banded variation), Pigeon (Box variation), Hip Extension with band, External Rotation of the Hip with Capsule Work
Overhead Position: Foam Roll Lats, T-spine Smash, Keg Drill, Overhead Band Distraction
Internal Rotation: Stretch on Bar, Smash with Barbell
Ankle Mobility and Foam Roll Legs