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hang power snatch - barbell


1. Squat with feet slightly wider than hip width apart while grasping bar against the shins with a overhand wide grip. 2. Back is flat with chest up, shoulder blades squeezed together with arms straight. 3. Extend the hips by standing up in a controlled manner, and as the bar clears the knees, drive the hips forward as quickly as possible. 4. Immediately follow by shrugging the shoulders upward, keeping your elbows above your hands, allowing the bar to float upward. 5. After the bar reaches maximum height, drop your body underneath it, catching the bar above the head in a quarter squat position with fully extended arms. 6. Return to start position and repeat for prescribed number of repetitions. Be sure to: Do not begin pull with upper body until hips are fully extended, and catch the bar with elbow up and hips back. The power generated from the movement will cause the feet to leave the ground. You should feel it: Working the entire body.