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 PHASEJoint Muscle Joint Action Contraction
Wrist and Fingers Flexor Carpi RadialisPalmaris LongusFlexor Carpi UlnarisFlexor Digitorum SuperficialisFlexor Digitorum ProfundusFlexor pollicis LongusAdductor Pollicis
Flexion Isometric
STANCE PHASEJoint Muscle Joint Action Contraction
Elbow Pronator TeresPronator QuadradisBrachioradialis
Pronation Isometric
STANCE PHASEJoint Muscle Joint Action Contraction
Shoulder Joint Pectoralis MajorDeltoidLatissimus DorsiTeres MajorTeres MinorSubscapularis SupraspinatusInferspinatus
AbductionInternal Rotation
Isometric
Shoulder Girdle
Levitator ScapulaeTrapeziusRhromboids
Scapular ElevationScapula Adduction
Isometric
PULL PHASEJoint Joint Action Muscle Contraction
Shoulder Joint External RotationAbduction
Pectoralis Major: Upper FibersDeltoid: anterior & middle FibersSupraspinatusInfraspinatusTeres Minor
Concentric
Shoulder Girdle ElevationAdduction
Trapezius RhomboidsLevator Scapulae
Concentric
PULL PHASEJoint Joint Action Muscle Contraction
Elbow Flexion Bicep BrachiiBrachialisBrachioradialisPronator Teres
Concentric
Wrist & Hands Weak Flexion of ElbowFlexion
Flexor Carpi Radialis Palmaris LongusFlexor Carpi UlnarisExtensor Carpi Radialis BrevisExtensor Carpi Radialis LongusFlexor Digitorum Superficails
Isometric
CATCH PHASEJoint Joint Action Muscle Contraction
Shoulder Joint External Rotation DeltoidPectoralis MajorSuperspinatus
Isometric
Shoulder Girdle ElevationAbductionExternal RotationAdductionUpward Rotation
Trapezius-Rhomboids- Dorsal ScapularSerratus Anterior- Long ThoracicDorsal Scapulae- Dorsal Scapular
Isometric
CATCH PHASEJoint Joint Action Muscle Contraction
Elbow Extension Tricep BrachiiAnconeus Extensor DigitorumExtensor Digiti minimiExtensor Carpi Ulnaris Extensor Capri Radialis Brevis
Isometric
Wrist & Hands FlexionAbduction
Flexor Carpi RadialisPalmaris LongusFlexor Carpi UlnarisFlexor Digitorum SuperficialisFlexor Digitorum ProfundusFlexor pollicis LongusAdductor 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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