라이브러리로시작 
끝 
운동 라이브러리
Hang Snatch
A snatch started from the hang above the knee, sharpening the second pull, turnover speed, and overhead receiving position with a shortened pull.
역도바벨Explosive pull to overhead
주동근
둔근승모근
협응근
햄스트링삼각근척추기립근코어
장비
바벨
패턴
Explosive pull to overhead
준비 자세
- 01Take a wide snatch grip with a hook grip and deadlift the bar to standing.
- 02Set the feet in your pulling stance.
- 03Hinge the bar down the thighs to just above the knee with shoulders over the bar.
- 04Keep the bar dragged against the legs with tight lats.
수행
- 01Extend the hips and knees explosively from the hang.
- 02Let the bar contact the hip crease as you finish tall with a shrug.
- 03Pull under fast, punching the arms to lockout.
- 04Receive the bar overhead in a squat and stand to finish.
체크포인트
- -Bar contacts at the hip crease, reflecting the wide grip.
- -Full extension happens before the pull under.
- -Lockout is received, not pressed out.
- -Bar sits over the back of the neck in the overhead position.
흔한 실수
- -Swinging the bar forward off the hips.
- -Starting the arm pull before the hips finish.
- -Soft elbows at the catch turning it into a press-out.
- -Losing balance forward from a toes-heavy hang position.
프로그래밍 노트
- -Use 4 to 6 sets of 1 to 3 reps at moderate intensity.
- -Excellent for fixing early arm bend and slow turnovers.
- -Slot before or instead of full snatches on lighter technique days.