FOCUS / PURPOSE: HIPS, POWER, SHOULDERS – A TOTAL BODY WORKOUT

EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE
1. Begin with the bar resting on the floor. The athlete should be bent at the waist and knee and in a position to perform an explosive lift.
2. The feet should be shoulder width apart. The grip should be shoulder width apart.
3. The athlete should have a slight knee bend.
4. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement.
5. Once the bar has reached the chest line the athlete should work to get “under” the bar. He will rack the bar above his head while working to get to a ½ squat.

COACHING POINTS
1. The athlete should not widen his initial base, which is shoulder width apart during the lift.
2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position.

HANG SNATCH WORKOUT
1. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
2. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

Click here for video showing how to properly perform the power snatch.

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