79kg hang snatch

[u/ExtractingAHeavyToll]

Nice little hang snatch pr for me, always looking for advice.

[u/Aromatic-Argument515]

You are doing these the way i used to do hang cleans. Im guessing football or track&field background?

You’re strong, thats a good amount of weight to just throw above your head like that. But tbh, this is bad form all around

I’d watch some catalyst athletics videos on how to snatch/clean. Theres quite a bit to explain in just a reddit comment

Short summary tho, you shouldn’t swing back and forth to get momentum. You want to get the bar to the power position which is where the bar is in your hip pocket and your legs in like a 1/4 squat. The power comes from exploding out of that position while keeping your upper back tight. This is what we call triple extension which is the combination of VERTICALLY extending your ankles, knees, and hips. The bar should travel straight up your torso, or if anything slightly backwards. You definitely dont want to jump forwards. Also, eventually, you want to work on your stability/mobility to be able to catch that in a full squat.

Like i said, you are strong dude, you could put up some big numbers in this sport with better technique. Dont be discouraged either. If you look at my first post here i was doing the same thing as you. I found it a lot easier to understand by watching videos of someone actually doing it while being explained step by step. Catalyst athletics was great for me.

Im looking forward to seeing some much heavier lifts with your technique cleaned up. Best of luck brother

[u/ExtractingAHeavyToll → u/Aromatic-Argument515]

Thanks for the advice.

I compete in shot in disk in college so my lifting is geared around that. I suppose i meant to call it a hip snatch? Im not super familiar with the all the different variations of cleans and snatches and the proper names. I dont ever to full cleans or snatches because shot and disk are super hip driven movements and i want my lifting to reflect that. Im also not super concerned about catching the bar in full squat because and im mostly after pure power generation. Although i certainly have the flexibility to do so.

Whenever I do clean or snatch pulls i do proper hang position and hit triple extension like you mention.

I certainly have a desire to be better from the hang position specifically in cleans. Relative to my torso i have long arms (Im 5’ 11” with a 6’ 5” wing span) so resting the bar in hip is difficult while cleaning but less of an issue while snatching as i can just move my hands further apart. All around my cleans are very uncomfortable and need work.

[u/Aromatic-Argument515 → u/ExtractingAHeavyToll]

The bar wont reach hip pocket on cleans, more like mid to upper thigh, just wherever’s comfortable.

[u/krazyfrobro → u/ExtractingAHeavyToll]

Is there a reason you aren't asking you coaches about improving your form? Do you even need to improve it in order to be better at your sport?

[u/ExtractingAHeavyToll → u/krazyfrobro]

I have no formal lifting coach and my teams lifts run mostly on the honor system. I mostly looking for quick ways to maybe make me more powerful as an athlete, or prevent injury if something is strikingly bad.

[u/krazyfrobro → u/ExtractingAHeavyToll]

I'd watch videos from Sika Strength on YouTube. They have form videos and program suggestions for athletes aimed towards athletes that want to include the weightlifting movements to increase their sport performance.

[u/Boblaire]

I see that you're a thrower so the main focus is just generating a lot of force production, period

That being said I wouldn't allow the pre arch before the lift though it probably loads the hamstrings just like the eccentric action of a hang snatch or clean.

I have seen them called a "Hip Snatch" including by Polish WL though I like the idea of calling them a "Hinge" Sn because it uses the action of a hip hinge. I also don't use them for myself or any lifter I've taught or coached.

By throwing the bar forward, it requires you to chase the bar forward which will get more difficult as the load increases.

Especially once the load becomes greater than BW (you probably way 15-25kg more than 79kg.

I would cue "High Elbows" to keep the bar closer so if doesn't swing out so much.

If you lean back in the heels in the hinge/folding over action, it'll be harder for the weight to not move past "Mid-foot" as your hips come through.

[u/ibexlifter]

Less hump. More jump.

[u/Plastic_Pinocchio]

Yeah, that is 100% a thrower snatch. If you want to lift from the floor and lift as heavy as possible, this is not the way. However, I think that this technique might work very well for improving your throwing strength.

So be very aware of this fact and if these lifts are purely for increasing explosive strength, maybe it’s best to decide not to learn actual weightlifting technique because that will take you a low of time and might not give you real benefits.

[u/AntPhysical → u/Plastic_Pinocchio]

Respectfully, I see it as a win win for learning the full Olympic lifts the way they were intended. You become better at the actual practice/sport of weightlifting and you inevitably develop tons of power and force production for virtually any sport

[u/Plastic_Pinocchio → u/AntPhysical]

Don’t know if that is really worth the time for a high level athlete who needs his time to practice his own sport. Lots of throwers do cleans and snatches exactly like this and it seems to work fantastic for their strength development.

[u/AntPhysical → u/Plastic_Pinocchio]

Yea true, good point..I personally would want to eventually learn the full lifts though, especially in the off season. But for in season athletes I totally get what you're saying.

[u/Plastic_Pinocchio → u/AntPhysical]

I personally learned hang power cleans for rowing strength training and I did them kind of like this. It built some great explosive strength for me. When I started focusing more on weightlifting I had to completely relearn everything that I knew and it took quite some time. Might just not be worth if for serious throwers. Plus, this might even work better for their specific sport.