Lord_Suston said:
Got a few questions on the hangpower snatch:
A) the weight is behind my head and my arms don't bend at all Like that guy chad said but I am finding I have problems with some wrist felxability, any excercises to help this???
B) what kind of weight is decent for non-olympic level athletes??? BW??
C) my full snatch is a lot heavier about 40-50lbs easily is this common??
well perhaps you grip is too wide? You need to juggle several factors for grip width, too wide and your shoulders and wrists take more stress, grip is weaker, but you can pull the bar straighter. Ideally the bar will sit in the hip crease when you lean slight forward - ie the power position - before you blast the weight up.
Other than that, I don't what can help, I think it just gets betetr over time, I know mine did when I made my grip wider, try doing snatch grip presses, snatch behind the neck push presses etc to help condition them. Some of those clips I posted show these
As far as weight goes, it depends on how the lift is done, so many variables. How low you dip to rack the bar etc, but assuming one dips to lowest "legal" height for a power snatch from the hang (bottom of thigh above parallel), lowering the bar above the knee or higher...
well I know Kolecki did 242lbs for 3 reps on his top set in the Ironmind video after many sets, he's about 6 feet and weighs 211lbs then. He lowers to about mid thigh. So I suspect his max maybe around 275-300lbs or so. He is Elite level though
well according to CT - these ratios apply, but I think these for powersnatches from the floor, numbers from the hang will be slightly lower
For team sport athletes
Average: 0.7 - 0.9
Strong: 1.0 - 1.2
Very strong: 1.3 +
for bodybuilders
Average: 0.6 - 0.8
Strong: 0.9 - 1.1
Very strong: 1.2 +
for Strength athletes
Average: 1.0 - 1.2
Strong: 1.3 - 1.4
Very strong: 1.5 +
These ratios are for advanced lifters with good technique. Strength athletes would be olylifters, throwers etc
So yeah if you can hang powersnatch your bodyweight you would be pretty strong and explosive!
My best so far is 155lbs with a fairly shallow dip to rack the weight - about 72% of my bodyweight, so I'm too bad for an intermediate level lifter
If I learn to dip deeper down to the legal height, I can probbaly add another 10-20lbs to those lifts. Need to get into the drop snatches and overhead squats
I can powersnatch about 20lbs more from the floor.
If your technique is good you should eb able to do more from the floor, since you have 2 accleration phases and a longer pull.
But if you lack explosiveness and stretch reflex effeciency the hang lift may be much lower, it depends. Your form maybe differnet to from the hang. I know my hang powerclean is different, form wise from my powerclean. Less so with the powersnatch vs hang version
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