The Hip Power Snatch
The Hang Power Snatch is a great tool to improve your explosiveness from the hips, as well as ability to absorb force. This can also be a great way to practice jumping and landing mechanics.
To set up, start with a wide grip on the bar, stand up tall and puff your chest out. Make sure your elbows are locked out, not bent.
Next, bend the knees while keeping the chest upright (like an oompa loompa) and jump THEN pull the bar up, then pull YOURSELF under the bar and stomp the feet evenly. If you do this correctly, the bar should stay close to your body, the elbows should lock out immediately when receiving the bar overhead.
Start light on these, I usually recommend doing no more than 3 reps per set. It is usually best to have a coach experienced in weightlifting to give you pointers to make sure you are lifting safely.
Hopefully, you found this useful! If you’re interested in any of my coaching or programs, you can find them here! Otherwise, make sure to join my free discord to get access to form checks, weightlifting advice, and stay up to date on program launches, events, and other cool stuff!
-Coach Brian