Wednesday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
Below is a video from CrossFit discussing the Hang Power Clean which shares many of the same mechanics as the Hang Power Snatch we're working on today. Instead of cleaning the bar, we're snatching it but still catching in the power position (knees bent, see 1:16-1:17) with arms locked out overhead and shoulders externally rotated. The starting position and the hip extension combined with the contraction of the trapezius (shrug) are the same. And remember to "get tall" with the bar - this will be discussed and illustrated in the picture below. The athlete is doing this in the video but it is difficult to see without slo motion. The picture of Annie illustrates it well.
Two times Games Winner, Annie Thorisdottir, is showing us some pretty good form despite being exhausted towards the end of the WOD. Here in the picture above we see:
1. She's "getting tall" i.e. she's up on the balls of her feet.
2. She's "tripple extending" meaning she's reached full extension of her ankles, knees and hips.
3. The barbell is in contact with the hips and it is being driven vertically up, not horizontally out.
4. She has not yet started to bend her arms. Many lifters will bend the arms at this point thinking that the bar goes up, at least in part, because the arms pull it up. This is completely wrong. The arms do play an important role in the lift by pulling the athlete under the bar. This is very important as the early arm bend is a very common mistake and a hard habit to break once it is ingrained. Please take a look at the pic and identify the points i've made above.
A) Tabata Hollow Rocks
B) Hang Power Snatch 2-2-2-2-2
C) Helen. For time complete 3 rounds of:
- 400m run
- 21 KB swings 53/35
- 12 pull-ups