Скачать или смотреть The Olympic Bar Hang Snatch: Paul Black Fitness LA

The Olympic Bar Hang Snatch: Optimising Performance And Muscle Synergies LA Style

During hang snatches with an Olympic bar, technique plates introduce biomechanical refinements that enhance performance and promote synchronised muscle activation. By incorporating technique plates, lifters can increase force transmission throughout the kinetic chain, resulting in increased power generation and targeted engagement of synergistic muscle groups during the explosive phase of the lift.

Technique plates provide the opportunity for precise adjustments in load distribution and weight increments, enabling lifters to challenge grip strength and activate specific forearm muscles, including the brachioradialis, flexor carpi radialis, flexor carpi ulnaris, and extensor carpi radialis brevis.

Technique plates allow for progressive load increments, facilitating the development of strength and power in the muscles involved in hang snatches. By gradually increasing the weight on the bar, lifters can progressively overload their quadriceps (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius), hamstrings (biceps femoris, semitendinosus, and semimembranosus), gluteus maximus, calves (gastrocnemius and soleus), upper back (trapezius, rhomboids, and latissimus dorsi), and deltoids.

The gluteus maximus, a powerful hip extensor, plays a crucial role in the explosive phase of the lift. The calves, including the gastrocnemius and soleus, contribute to ankle plantar flexion and provide stability during the movement. The trapezius muscles assist in scapular elevation, retraction, and depression, while the rhomboids contribute to scapular retraction and stabilization. The latissimus dorsi, a large back muscle, is involved in scapular adduction, extension, and internal rotation. Lastly, the deltoids, consisting of the anterior deltoid, medial deltoid, and posterior deltoid, are responsible for shoulder abduction, flexion, and extension, respectively.