Snatch Jacks

by National Council on Strength and Fitness (NCSF)


Snatch Jacks integrate the pulling movement of the traditional snatch with the hip adduction action seen in jumping jacks. The movement utilizes ballistic acceleration in the sagittal plane while causing an unfamiliar challenge that encourages dynamic balance, movement efficiency, and core stabilization. Depending on the assigned load, the Snatch Jack can be used as a moderate loading exercise towards the beginning of the exercise routine or as a low load metabolic toward the end. This exercise is ideal for improving power and kinetic chain efficiency, and can be used in an integrated program for total body conditioning as well as programs that address athletic performance.

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