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HANG SNATCH
MCKAY BARKER, MATT WALDRON, MITCHELL COLLINS, ROHAN
VAJUPEYAYAJULA
PURPOSE OF THE SNATCH
 Take the bar from ground to Overhead in one smooth and clean motion.
 The snatch is a very complicated and precise lifting movement.
 Mainly used for power, explosiveness , speed, flexibility, coordination and overall total body strength
HANG SNATCH PHASES/ DEMONSTRATION
 3 Phases
 Stance Phase
 Pull Phase
 Catch Phase
 https://www.youtube.com/watch?v=zxdfWgksUZY
STANCE PHASE
Joint Muscle Joint Action Contraction
Wrist and Fingers Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Flexor pollicis Longus
Adductor Pollicis
Flexion Isometric
STANCE PHASE
Joint Muscle Joint Action Contraction
Elbow Pronator Teres
Pronator
Quadradis
Brachioradialis
Pronation Isometric
STANCE PHASE
Joint Muscle Joint Action Contraction
Shoulder Joint Pectoralis Major
Deltoid
Latissimus Dorsi
Teres Major
Teres Minor
Subscapularis
Supraspinatus
Inferspinatus
Abduction
Internal Rotation
Isometric
Shoulder
Girdle
Levitator Scapulae
Trapezius
Rhromboids
Scapular
Elevation
Scapula
Adduction
Isometric
PULL PHASE
Joint Joint Action Muscle Contraction
Shoulder Joint External Rotation
Abduction
Pectoralis Major: Upper Fibers
Deltoid: anterior & middle
Fibers
Supraspinatus
Infraspinatus
Teres Minor
Concentric
Shoulder Girdle Elevation
Adduction
Trapezius
Rhomboids
Levator Scapulae
Concentric
PULL PHASE
Joint Joint Action Muscle Contraction
Elbow Flexion Bicep Brachii
Brachialis
Brachioradialis
Pronator Teres
Concentric
Wrist & Hands Weak Flexion of Elbow
Flexion
Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Extensor Carpi Radialis Brevis
Extensor Carpi Radialis Longus
Flexor Digitorum Superficails
Isometric
CATCH PHASE
Joint Joint Action Muscle Contraction
Shoulder Joint External Rotation Deltoid
Pectoralis Major
Superspinatus
Isometric
Shoulder Girdle Elevation
Abduction
External Rotation
Adduction
Upward Rotation
Trapezius-
Rhomboids- Dorsal Scapular
Serratus Anterior- Long Thoracic
Dorsal Scapulae- Dorsal Scapular
Isometric
CATCH PHASE
Joint Joint Action Muscle Contraction
Elbow Extension Tricep Brachii
Anconeus
Extensor Digitorum
Extensor Digiti minimi
Extensor Carpi Ulnaris
Extensor Capri Radialis Brevis
Isometric
Wrist & Hands Flexion
Abduction
Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Flexor pollicis Longus
Adductor Pollicis
Isometric
COMMON INJURIES
Elbow Dislocation
-UCL & RCL https://www.youtube.com/watch?v=vx6i2cyaSMc
Shoulder Impingement
Syndrome
Rotator Cuff Tear
PREVENTION/REHAB
 Depending on the injury, surgery may be necessary to fix fractures, repairing ligaments or tendons, or
even pins on the outside of the elbow.
 Usually 6 weeks total worth of rehab to regain motion, flexibility, and strength in the elbow.
 Prevention
 A) Perform accessory movements that are conducive to strengthening supporting muscles
 B) Get stronger with lighter loads and adapt over time
 C) Proper execution of the lift will lead to less risk of injury
PROPER AND IMPROPER EXECUTION OF FULL SNATCH
https://youtu.be/IQo8QdrNFl0 (Improper)
https://www.youtube.com/watch?v=tCg-RcIcg8o (Proper)

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Hang Snatch PP revised

  • 1. HANG SNATCH MCKAY BARKER, MATT WALDRON, MITCHELL COLLINS, ROHAN VAJUPEYAYAJULA
  • 2. PURPOSE OF THE SNATCH Take the bar from ground to Overhead in one smooth and clean motion. The snatch is a very complicated and precise lifting movement. Mainly used for power, explosiveness , speed, flexibility, coordination and overall total body strength
  • 3. HANG SNATCH PHASES/ DEMONSTRATION 3 Phases Stance Phase Pull Phase Catch Phase https://www.youtube.com/watch?v=zxdfWgksUZY
  • 4. STANCE PHASE Joint Muscle Joint Action Contraction Wrist and Fingers Flexor Carpi Radialis Palmaris Longus Flexor Carpi Ulnaris Flexor Digitorum Superficialis Flexor Digitorum Profundus Flexor pollicis Longus Adductor Pollicis Flexion Isometric
  • 5. STANCE PHASE Joint Muscle Joint Action Contraction Elbow Pronator Teres Pronator Quadradis Brachioradialis Pronation Isometric
  • 6. STANCE PHASE Joint Muscle Joint Action Contraction Shoulder Joint Pectoralis Major Deltoid Latissimus Dorsi Teres Major Teres Minor Subscapularis Supraspinatus Inferspinatus Abduction Internal Rotation Isometric Shoulder Girdle Levitator Scapulae Trapezius Rhromboids Scapular Elevation Scapula Adduction Isometric
  • 7. PULL PHASE Joint Joint Action Muscle Contraction Shoulder Joint External Rotation Abduction Pectoralis Major: Upper Fibers Deltoid: anterior & middle Fibers Supraspinatus Infraspinatus Teres Minor Concentric Shoulder Girdle Elevation Adduction Trapezius Rhomboids Levator Scapulae Concentric
  • 8. PULL PHASE Joint Joint Action Muscle Contraction Elbow Flexion Bicep Brachii Brachialis Brachioradialis Pronator Teres Concentric Wrist & Hands Weak Flexion of Elbow Flexion Flexor Carpi Radialis Palmaris Longus Flexor Carpi Ulnaris Extensor Carpi Radialis Brevis Extensor Carpi Radialis Longus Flexor Digitorum Superficails Isometric
  • 9. CATCH PHASE Joint Joint Action Muscle Contraction Shoulder Joint External Rotation Deltoid Pectoralis Major Superspinatus Isometric Shoulder Girdle Elevation Abduction External Rotation Adduction Upward Rotation Trapezius- Rhomboids- Dorsal Scapular Serratus Anterior- Long Thoracic Dorsal Scapulae- Dorsal Scapular Isometric
  • 10. CATCH PHASE Joint Joint Action Muscle Contraction Elbow Extension Tricep Brachii Anconeus Extensor Digitorum Extensor Digiti minimi Extensor Carpi Ulnaris Extensor Capri Radialis Brevis Isometric Wrist & Hands Flexion Abduction Flexor Carpi Radialis Palmaris Longus Flexor Carpi Ulnaris Flexor Digitorum Superficialis Flexor Digitorum Profundus Flexor pollicis Longus Adductor Pollicis Isometric
  • 11. COMMON INJURIES Elbow Dislocation -UCL & RCL https://www.youtube.com/watch?v=vx6i2cyaSMc Shoulder Impingement Syndrome Rotator Cuff Tear
  • 12. PREVENTION/REHAB Depending on the injury, surgery may be necessary to fix fractures, repairing ligaments or tendons, or even pins on the outside of the elbow. Usually 6 weeks total worth of rehab to regain motion, flexibility, and strength in the elbow. Prevention A) Perform accessory movements that are conducive to strengthening supporting muscles B) Get stronger with lighter loads and adapt over time C) Proper execution of the lift will lead to less risk of injury
  • 13. PROPER AND IMPROPER EXECUTION OF FULL SNATCH https://youtu.be/IQo8QdrNFl0 (Improper) https://www.youtube.com/watch?v=tCg-RcIcg8o (Proper)