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!


Mobility Suggestions:

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:  FlossingHamstring Smash


Hip Work:  GristleGroiners (Banded variation), Pigeon (Box variation), Hip Extension with bandExternal Rotation of the Hip with Capsule Work


Overhead Position:  Foam Roll LatsT-spine SmashKeg DrillOverhead Band Distraction


Internal Rotation:  Stretch on BarSmash with Barbell


Ankle Mobility and Foam Roll Legs

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