Squatting the dip instead of hinging
Knees push forward; hips don't load — power position is lost.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Olympic · Full Body
Hang Snatch
Coaching cues
- Start at mid-thigh hang position; slight re-bend into the hips
- Load the lats — bar stays close to the body
- Explosive hip snap; pull elbows high
- Receive overhead — full snatch or power position
Common faults 2
Bar loops away from the body on the pull
Bar swings wide; power transfer from hips to bar is broken.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗