Hang Snatch and Box Jumps
Strength Workout (SWOD) 6 x 3 Hang Power Snatch
Today we are going through a Olympic Lifting Progression with the Hang Power Snatch. One of the biggest hindrances to power and vertical bar speed is the early arm bend. For those of you who struggle with bending the arms early, you know the pain this bad habit is. Bending the arms in the snatch OR clean before the bar has reached maximal speed only slows the bar down and changes the bar track. To be short, the way to fix bad habits is ALWAYS perfect repetitions regardless of weight. However, there are also two lifts that tend to make a lasting impact on this bad habit. The Tall Snatch/Tall Clean are hugely effective as you have no time to bend your arms and are forced to drive hard into the second pull with your shoulders and hips. Furthermore, mixing in pulls with your lifts has a huge impact. What I mean by this is performing a combo where you do a snatch or clean pull for 1-2 reps with perfectly straight arms then perform the full movement trying to mimic the pulls… This combo will create the proper movement pattern with your arms before completing the full movement.
Workout of the Day EMOTM x 14mins Even: 70% 1rm Hang Power Snatches x 2, 2 Over Head Squats Odd: 5 Box Jumps (30/24)