@wodprep: If the shoulders stay behind the bar as you start the hang snatch, rather than moving into a position where the shoulders are over/above the bar, you’re likely to get a few things happening: * The bar can move away from you. With your centre of mass further back, the bar has a tendency to swing forward as you extend rather than travelling vertically close to your body. * You can end up jumping backwards. Your body may compensate for the bar drifting forward by moving your feet or hips backwards to keep the system balanced. * You lose a good connection with the bar. Instead of pushing through the floor with the bar close, you can end up pulling the bar back towards you later in the lift. * Your extension becomes less efficient. You’re not starting from the strongest position to direct force vertically, so some of your movement becomes compensation rather than contributing to the lift. * The bar may loop out and back in. This increases the distance the bar has to travel and makes the turnover and catch harder to control. To put it simply: Shoulders behind the bar = the bar wants to go forward.
Shoulders over the bar = you can drive the bar up.

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Tuesday 29 September 2026 12:45:52 GMT