Snatch Hang Clean
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Instructions & Biomechanical Cues
Start standing with back straight and slight bend in your knees. With barbell in hand, place hands outside shoulder width. Bar should sitting within the crease of you hips with a slight bend in your knee. Dip the hips quickly, lowering the bar to about mid thigh. Immediately reverse direction by ""jumping"" extending hips, knees, and ankles. Simultaneously pull the bar above you head leading with your elbows. Once the bar passes or makes contact with the crease in your hips, quickly sit and ""PUNCH"" the bar overhead and ""twist"" the elbow to lock them out and lock the shoulder blades. Stand tall with weight over head. Return bar to start position and repeat.",
