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Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: pelham32 on December 23, 2012, 01:55:13 pm

Title: VJ hang snatch variation form check
Post by: pelham32 on December 23, 2012, 01:55:13 pm

This is my first time doing hang snatches in about a year and I really never got my form on camera or paid attention to it. This was me trying your(Lance) VJ specific hang snatch today in my workout.

I recorded a set of clusters I did with 115lbs with 10 seconds in between reps. I also ramped up to 135lbs for a single (not shown)

Is the form descent? Anything I should change?  Thanks in advance man
 
You don't have to watch the whole video lol, just what do you think of the first 2 or 3 

http://www.youtube.com/watch?v=az-X10RlVI8

Title: Re: VJ hang snatch variation form check
Post by: LanceSTS on December 24, 2012, 02:45:24 pm

  Looks good man.  Did 135 feel similar speed wise?

Title: Re: VJ hang snatch variation form check
Post by: pelham32 on December 24, 2012, 11:14:37 pm

Yeah 135 was pretty much the same, it wasn't sloppy form or anything and pretty much same speed. I knew I could do 135, the most I've ever done was 145 but the form was pretty sloppy. The day after the workout my glutes, traps, biceps, and forearms can barely move their so sore!! Lol.. Thanks for the input

Title: Re: VJ hang snatch variation form check
Post by: LanceSTS on December 25, 2012, 12:56:36 am

Quote from: pelham32 on December 24, 2012, 11:14:37 pm

Yeah 135 was pretty much the same, it wasn't sloppy form or anything and pretty much same speed. I knew I could do 135, the most I've ever done was 145 but the form was pretty sloppy. The day after the workout my glutes, traps, biceps, and forearms can barely move their so sore!! Lol.. Thanks for the input

cool.  The key in getting that exercise to carryover to your jumps is to keep it snappy like you are in the video.  The more weight you can do AT THAT SPEED, the higher your vert will go as well.

Title: Re: VJ hang snatch variation form check
Post by: pelham32 on January 02, 2013, 02:24:20 pm

I took a couple vids from today's workout, 1 set on a max attempt 145lbs and 1 cluster set with 135lbs total of 7 reps.

Basically I'm applying Thibadaeu's HDL layering system to the hang snatch where there's a ramp to a training max, then 3 sets of clusters 3-7 reps


What do you think of form and speed for the max? I think it's slightly slower but does that matter since it was sort of a max?
http://www.youtube.com/watch?v=qxACURz3Rrk

This set seems ok to me, however I feel I should stay on 135lbs awhile to work on the explosiveness.
http://www.youtube.com/watch?v=Ifuk9wy_si0

Any thoughts?

Title: Re: VJ hang snatch variation form check
Post by: LanceSTS on January 02, 2013, 06:35:23 pm

 
  Looks fine for a max but youll have your best improvements in jumping working at a speed similar to the second video.  Think about jumping and landing 2 inches backwards from where you start, youll get the glutes involved a little more.