| 4 Day Competitive Ice Hockey Progam View a Sample Exercise from this Program below | 4 Day Competitive Ice Hockey Progam - no Power Cleans |
| OLY - Hang Snatch |  View Video |
| Exercise Description: | |
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground or from blocks to a standing position. Slowly lower the bar down until it is positioned slightly above your knee caps. This is the "Hang" position. Remember to keep your shoulders over the bar in the starting position. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. The final phase is the catch phase. At the top of your pull, quickly drop under and catch the bar with your arms fully extended. Finish the lift by standing tall with the weight for 1 second. Repeat for the required number of repetitions. | |
| 4 Day Competitive Ice Hockey Progam View a Sample Exercise from this Program below | 4 Day Competitive Ice Hockey Progam - no Power Cleans |
| OLY - Clean Pull | View Video |
| Exercise Description: | |
Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. Pull the bar as high as you can, you will not be able to pull it as high as a Clean High Pull as you should be using more weight. Keep the bar close to your body throughout the movement. This exercise is great for developing a powerful hip drive and shrug which will transfer to other olympic lifts and sport performance! | |
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