All too often we run into coaches and athletes hesitant about utilizing hang snatching in their programs. At PLT4M, we believe it is an excellent accessory piece that develops a number of important things:
Increased proprioception through the use of an awkward movement
Shoulder mobility and stability
Explosiveness through active recruitment of the hips and core
Metabolic gain through high reps at lightweight loads
Whether you are a student or an active athlete, these benefits are relevant to your progress. The important thing to remember is that it is the snatch movement that is our aim, not loading up a barbell. The gains we seek are just as attainable from using a PVC or empty barbell as with a heavy load. There is no need to put more weight on the bar than you can handle with perfect form. Take a moment and watch Coach Max talk through some of the basics surrounding the Hang Snatch, most notably the “Jump” position – where you initiate movement of the bar upwards, and the “Catch” position – where you punch under the bar with locked elbows and hips dropped into a quarter squat. Work on your movement and get better!
Many athletes have issues with the front rack position – most notably, being unable to keep your elbows high during heavier reps of the front squat or clean. High elbows means a better shoulder shelf for the bar, as well as a taller, prouder chest. Together, these two things make any rep much easier to complete as it stacks the musculature of the body upon itself, allowing you to support more weight. Once the elbows drop, we lose this rigidity and our ability to support heavy loads.
If you are having trouble getting your elbows up to that perpendicular position, add this quick band stretch after your warm-up and prior to your work sets any time your are utilizing the front rack in a lift.
Athletes have the very important and very unique need of being able to move laterally with quickness and power. Often neglected in many training programs, lateral movement is a foundational part of sport. Moving well in every direction takes practice, so at PLT4M we make you learn the economic way of initiating or changing direction.
For example, learning to run laterally from a static athletic position (with efficiency) takes reps. Thus, we drill the Lateral Sprint Start. To initiative movement in the lateral plane, it requires good foot positioning and proper mechanics. With the weight on the balls of the feet, toes pointed just slightly inwards, the athlete uses the lead leg to drive force into the ground and bring the back leg across explosively. This is what we call the crossover step. Notice that the athlete does not turn then run. Instead, the athlete creates momentum from the power position before transtioning the body into a normal linear sprint.
A simple drill, the Lateral Sprint Start will help you with the explosive crossover step that is ubiquitous throughout athletics and help you perform better on the field.