While I believe that the full lifts should make up the bulk of your workouts, auxiliary movements that place the lifter in a position to focus on specific points seem to have a high transference for some weightlifters. The dead hang snatch is just one of those lifts that can help lifters focus on pulling under the bar and moving FAST under too. To clarify, the ‘Dead Hang Snatch’ is not the same as a ‘High Hang Snatch’. The ‘Dead Hang Snatch’ the lifter has their leg in full extension and the focus on is on a shrug/pull UNDER, the ‘High Hang Snatch’ starts in the double knee bend and allows the lifter to get a slight extension and power into the lift before the 3rd pull.
Why do the ‘Dead Hang Snatch’?
For new weightlifters it can be difficult to focus on the 3rd pull. Novice lifters generally focus a bit too much on the second pull due to previous experiences or being comfortable in the power position. Forcing the lifter to now focus on pulling under teaches the lifter how it should feel to pull under quickly and will build better bar awareness.
How to:
Simply stand straight up with arms in full extension. Take in a big breath and RIP under as fast as you can!
Notes:
- Try not to utilize the hips.
- Movement is focused on the pull under.
- If you’re having trouble, try the ‘High Hang Snatch’ first– start in a double knee bend instead of standing upright.
Sets/Reps:
- Depending on how you implement it, I would recommend 2-8 sets of the movement.
- Typically I program up to 3 reps per set, any more usually the quality of the reps starts to diminish.
Implementation:
When/how you use the lift will depend on many factors such as:
- How many times per week you can lift
- How fast you’re adapting
- When/where it works best for the weightlifter
Generally speaking I would add them into all the warms ups for a few phases and at least x1-2 days during the workout. They can be utilized as drop sets or focused on during technique days. Keep in mind that you still should be utilizing the full lifts through the week to maintain the correct positioning in the full lifts.
Stay strong,
Team Fusion Weightlifting