View Full Version : does anyone do hang snatch?


Detroit101
01-22-2008, 03:28 PM
Does anybody incorporate hang snatch and/or cleans in their training? If so how often do you do them and how many reps/weight?

PunchDrunk how about you?

fraidycat
01-22-2008, 04:13 PM
I do power cleans. 6-8 sets of 6-8 reps, starting at 155 lbs. (45 + 25 per side, + bar) and working down to 65 (25 per side + bar) by the last set. I take about 90 minutes to do the whole workout and I stretch, jump rope, etc. between sets. More for endurance and coordination than for trying to get big numbers on the clean. The clean is really hard to do right when you start getting tired, BTW; hence the huge drop in poundage as the workout progresses.

I don't like the hang snatch; it's a tricky lift to get right and poor form can make you pull a muscle or even slip a disc. But that's just me.

My lifting routine is a bomb session of squats on one day, power cleans later on in the week, and deadlifts if I'm feeling frisky and/or can't get to the boxing gym. About 90 minutes of each, pyramiding down, with stretching and cardio as above. I start at 195 on the squats (2 45's per side) and 245 on the deadlift (2 45's and 1 25 per side.) EDITED TO FIX MY MATH. SORRY.

Compound lifts are AWESOME to enhance any sport that requires explosive power and coordination. Cleans, snatches, squats, and deadlifts will do a hell of a lot more for your boxing than curls or bench press will.

Detroit101
01-22-2008, 04:38 PM
Fraidycat....how much do you weigh???

fraidycat
01-22-2008, 04:54 PM
Fraidycat....how much do you weigh???

168 this morning.

Detroit101
01-22-2008, 08:09 PM
168 this morning.

I weighed in at 258 today.....i lost 2 lbs this week....I have been thinking about incorporating hang snatch in my routine....i get a lot of negative feedback though, from my trainer and others who say its too hard on the back...