The hang power snatch is a good test of explosive movement. We start in the hang position with the bar above our knees. It is best to use a hook grip here with our thumb underneath our index and middle finger. Our feet are underneath our hips to begin with in the jumping stance with toes facing forwards.
The extension or jumping phase is next as seen below. Jump up so that your ankles, knees and hips are fully extended. Below I am looking slightly up, however it would help if I was to be looking more straight forwards focusing on a certain point ahead. This will help to stay balanced.
The catch position below can be anywhere where the hip crease is above the top of the knee to make it a valid power snatch and below the full lock out. Lock out your arms on this catch in order to make a nice crisp catch. Your feet should then widen after the jump to shoulder width apart.
Stand up, pressing through the heels, in what would then be most likely a quarter overhead squat with active shoulders. Active shoulders mean pressing your shoulders up high into your ears.
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