Exercise Library
Tall Snatch
AKA Snatch pull-under, dead-hang snatch
AKA Snatch pull-under, dead-hang snatch
The tall snatch is the isolated third pull of the snatch, and can be used to teach and train the mechanics of the pull under the bar, as well as build confidence, aggression, precision and speed in the motion.
Stand tall with your feet in your pulling stance and the bar hanging at arms’ length in your snatch grip. Brace your trunk and ensure even balance over the whole foot. The tall snatch can be done starting on the balls of the feet, but I prefer flat-footed because it requires more aggressive foot movement and allows a better feeling of proper balance.
Initiate the motion by simultaneously lifting your feet and pulling your elbows up and out to around shoulder height to accelerate down into a squat. Squeeze the shoulder blades together as you turn the bar over to keep it close.
Turn the bar over so it’s above the back of the neck and punch straight up into it as you push your head through the arms. Aim to lock out at the same time you feel and hear your feet reconnect with the platform in your squat stance.
This motion needs to be aggressive, forceful and without hesitation. The goal is to elevate the bar as little as possible while you pull yourself down under it.
Sit in the bottom forcefully maintaining a secure overhead position and ensure balance and stability before standing.
Notes
This exercise is very intimidating at first and seems impossible. Get set and go immediately—the longer you stand and think about it, the harder it will seem.
Purpose
The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.
Programming
The tall snatch is a great technique primer prior to a snatch training session for athletes who have a weak, slow pull under the bar. It can also be used at essentially any time in a program to strengthen the pull under. Sets of 2-3 reps are usually best. Weights will be extremely light—rarely more than 30-35% of best snatch, and typically lighter is better for quality execution. Be careful of increasing the weight too much and unintentionally changing the exercise into some kind of high-hang snatch variation.
Variations
The tall snatch can be started on flat feet, or standing up on the balls of the feet. I prefer flat-footed because it requires more aggressive foot movement and allows a better feeling of proper balance.
See More
Turnover Drills
Turnover Speed & Precision
Stand tall with your feet in your pulling stance and the bar hanging at arms’ length in your snatch grip. Brace your trunk and ensure even balance over the whole foot. The tall snatch can be done starting on the balls of the feet, but I prefer flat-footed because it requires more aggressive foot movement and allows a better feeling of proper balance.
Initiate the motion by simultaneously lifting your feet and pulling your elbows up and out to around shoulder height to accelerate down into a squat. Squeeze the shoulder blades together as you turn the bar over to keep it close.
Turn the bar over so it’s above the back of the neck and punch straight up into it as you push your head through the arms. Aim to lock out at the same time you feel and hear your feet reconnect with the platform in your squat stance.
This motion needs to be aggressive, forceful and without hesitation. The goal is to elevate the bar as little as possible while you pull yourself down under it.
Sit in the bottom forcefully maintaining a secure overhead position and ensure balance and stability before standing.
Notes
This exercise is very intimidating at first and seems impossible. Get set and go immediately—the longer you stand and think about it, the harder it will seem.
Purpose
The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.
Programming
The tall snatch is a great technique primer prior to a snatch training session for athletes who have a weak, slow pull under the bar. It can also be used at essentially any time in a program to strengthen the pull under. Sets of 2-3 reps are usually best. Weights will be extremely light—rarely more than 30-35% of best snatch, and typically lighter is better for quality execution. Be careful of increasing the weight too much and unintentionally changing the exercise into some kind of high-hang snatch variation.
Variations
The tall snatch can be started on flat feet, or standing up on the balls of the feet. I prefer flat-footed because it requires more aggressive foot movement and allows a better feeling of proper balance.
See More
Turnover Drills
Turnover Speed & Precision
