LEARN TO SNATCH - LESSON 4 - POWER SNATCH, HIGH HANG (NO BLOCKS). Learn the Snatch lift from U.S. Olympic & Team USA coach, Harvey Newton. After learning the explosive, balanced snatch pull from the high hangs it is time to move to the full power snatch from the same position. It is best for new lifters to learn the power snatch first, then move later to a squat or
split style snatch. Start by grasping with a wide hook grip an empty bar. Take a starting position with the feet about shoulder width apart. Bend the ankles and knees, keeping the center of pressure on the feet toward, but not on, the toes. Seen from the side, the knees are forward of the toes. Grasp the dowel, PVC, or empty bar with a wide hook grip, elbows facing outward. As in the snatch pull, the bar contacts the lifter at the hip crease. Shoulders are over, or slightly in front of, the bar. Initially using the lower body muscles only, the lifter pushes the barbell upward, quickly triple extending the lower body, and then immediately pulls him/herself down against the rising empty bar (an easier concept to experience once weight is added). The wrists remain flexed with the barbell very close to the torso during the pull-under. As the barbell passes the lifter’s face the wrists are quickly extended to flip the bar overhead while lowering into a partial squat receiving position. It is suggested that new lifters initially practice this sequence with no added foot movement. Foot movement, usually needed to achieve a deep squat position, may be added later. The bar arrives overhead with elbows locked, wrists extended (palm up), located over the lifter’s shoulders. The lifter recovers to a steady standing position, takes a breath, lowers the bar by “reverse pressing” the bar close to the face, and returns the bar to the starting position to repeat for the desired number of repetitions. Beginners are advised to master this movement during initial sessions before moving on.
A great video for competitive weightlifters, Crossfit participants and strength coaches.