The document discusses the hang snatch exercise, outlining its purpose of lifting the bar from the ground to overhead in one motion to build power, explosiveness, and total body strength. It describes the stance, pull, and catch phases of the movement and identifies the key muscles and actions involved in each phase. Finally, it covers common injuries associated with the hang snatch and provides prevention strategies and rehabilitation recommendations.

1. HANG SNATCH
MCKAY BARKER, MATT WALDRON, MITCHELL COLLINS, ROHAN
VAJUPEYAYAJULA

2. 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

3. HANG SNATCH PHASES/ DEMONSTRATION
• 3 Phases
• Stance Phase
• Pull Phase
• Catch Phase
• https://www.youtube.com/watch?v=zxdfWgksUZY

4. STANCE PHASE
Joint Muscle Joint Action Contraction
Wrist and Fingers Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Flexor pollicis Longus
Adductor Pollicis
Flexion Isometric

5. STANCE PHASE
Joint Muscle Joint Action Contraction
Elbow Pronator Teres
Pronator
Quadradis
Brachioradialis
Pronation Isometric

6. STANCE PHASE
Joint Muscle Joint Action Contraction
Shoulder Joint Pectoralis Major
Deltoid
Latissimus Dorsi
Teres Major
Teres Minor
Subscapularis
Supraspinatus
Inferspinatus
Abduction
Internal Rotation
Isometric
Shoulder
Girdle
Levitator Scapulae
Trapezius
Rhromboids
Scapular
Elevation
Scapula
Adduction
Isometric

7. PULL PHASE
Joint Joint Action Muscle Contraction
Shoulder Joint External Rotation
Abduction
Pectoralis Major: Upper Fibers
Deltoid: anterior & middle
Fibers
Supraspinatus
Infraspinatus
Teres Minor
Concentric
Shoulder Girdle Elevation
Adduction
Trapezius
Rhomboids
Levator Scapulae
Concentric

8. PULL PHASE
Joint Joint Action Muscle Contraction
Elbow Flexion Bicep Brachii
Brachialis
Brachioradialis
Pronator Teres
Concentric
Wrist & Hands Weak Flexion of Elbow
Flexion
Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Extensor Carpi Radialis Brevis
Extensor Carpi Radialis Longus
Flexor Digitorum Superficails
Isometric

9. CATCH PHASE
Joint Joint Action Muscle Contraction
Shoulder Joint External Rotation Deltoid
Pectoralis Major
Superspinatus
Isometric
Shoulder Girdle Elevation
Abduction
External Rotation
Adduction
Upward Rotation
Trapezius-
Rhomboids- Dorsal Scapular
Serratus Anterior- Long Thoracic
Dorsal Scapulae- Dorsal Scapular
Isometric

10. CATCH PHASE
Joint Joint Action Muscle Contraction
Elbow Extension Tricep Brachii
Anconeus
Extensor Digitorum
Extensor Digiti minimi
Extensor Carpi Ulnaris
Extensor Capri Radialis Brevis
Isometric
Wrist & Hands Flexion
Abduction
Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Flexor pollicis Longus
Adductor Pollicis
Isometric

11. COMMON INJURIES
Elbow Dislocation
-UCL & RCL https://www.youtube.com/watch?v=vx6i2cyaSMc
Shoulder Impingement
Syndrome
Rotator Cuff Tear

12. 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

13. PROPER AND IMPROPER EXECUTION OF FULL SNATCH
https://youtu.be/IQo8QdrNFl0 (Improper)
https://www.youtube.com/watch?v=tCg-RcIcg8o (Proper)