In this video we will demonstrate how to do a proper Hang Power Snatch that you will find in CrossFit WODs.

Set Up for Hang Power Snatch

• Begin with your heels hip width apart.
• Bar is in contact with thighs, arms are wide and hands are in a hook grip.
• Maintain light flexion in the knees, hips are back to create vertical shins, and shoulders are forward of the bar.
• Back is flat and tight.
• Chest is up.
• Core is tight.
• Weight is in heels.

Points of Performance for Hang Power Snatch

• From the mid thigh pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension).
• With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight.
• Receive the bar in a partial overhead squat with the arms locked out over the middle of the body.
• The bottom of the squat is with the crease of the hip below the knee.
• Drive through the heels back to a standing position.
• The hang power snatch is completed when the knees and hips are fully locked out and open at the top.

Tips and Tricks

• The hang power snatch consists of 2 “PULLS”(First “Pull” pertains to the full Snatch in which you are pulling from the ground to mid-knee):
  • Pull #2 from the mid thigh to your hips.
  • Pull #3 is pulling yourself under the bar.
• Breaking this movement down into each pull will help remove confusion of the complexity of this movement.
• Work on actively externally rotating your shoulders when locked out overhead.
  • Your elbow pits will be facing up towards the sky.
• Speed under the bar is the key.
• The power from this lift is initiated in the hips.
• Pull with long arms.
  • An early arm bend will only dampen momentum created from the floor.