June 22, 2023 3 min read
Hex bar power snatches are an explosive weightlifting exercise used to develop speed and explosiveness. The hex bar itself is shaped like a hexagon, with the barbell plates held in the middle. It is used for several different types of Olympic weightlifting exercises, such as the power snatch, the clean and jerk, and the deadlift.Shop The Collection: Barbells
The hex bar power snatch is a full body exercise that works the core, legs, arms, shoulders, and back muscles. The exercise starts with the lifter standing on the platform, feet shoulder-width apart, gripping the bar with both hands. The lifter then dips down, driving the barbell up and out in front of their body. The bar should be kept close to the body at all times and the lifter should land in a squat position with the hips below the knees.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
The key to performing a successful power snatch is to use powerful hip and leg drive to propel the barbell upwards. This movement should be performed quickly and with explosive force. The lifter should focus on using the legs and hips to generate the power needed to lift the barbell. As the barbell reaches its maximum height, the lifter should brace the core and pull the elbows up and outwards to lock out the arms.
Hex bar power snatches offer numerous benefits to those looking to improve their speed and agility. These include:
Hex bar power snatches can be performed by beginners and experienced lifters alike. Here is a step-by-step guide on how to perform the exercise properly:
It is important to remember to keep the barbell close to your body throughout the entire exercise. Also, focus on driving through your heels and keeping your chest up when pushing the barbell out in front of your body.
As with any weightlifting exercise, it is important to practice safe lifting techniques when performing hex bar power snatches. Here are some safety considerations to keep in mind:
Hex bar power snatches are a great way to improve your speed and agility. By following proper technique and safety guidelines, you can maximize the benefits of this exercise and minimize the risk of injury.
Hex bar power snatches are an effective weightlifting exercise for developing speed and power. The exercise works the entire body and helps to improve core strength, hip mobility, and agility. When performed correctly and safely, hex bar power snatches can be a great addition to any workout routine.