Hang Snatch PP revised

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)