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 thumb underneath index and middle finger. Feet are underneath 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 ankles, knees and hips are fully extended. Below I am looking slightly up, however it would help if I was looking more straight forward, focusing on a certain point ahead as this will help to stay balanced.
The catch position below can be anywhere 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 arms on this catch in order to make a nice crisp catch. 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.
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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