Exercise Library
Tall Muscle Snatch
The tall muscle snatch is the isolated upper body motion of the third pull of the snatch.
Stand with your snatch grip on a bar hanging at arms’ length. Pull the elbows up and out as you shrug up and back, then turn the bar over while squeezing back to keep the bar as close as possible and punch straight up into the snatch overhead position.
Avoid the tendency to lose tension against the bar and flip the elbows down under it to press it up early—continue actively pulling against the bar through the turnover.
Purpose
The tall muscle snatch is a good teaching drill for the snatch turnover, and can also be used to practice, reinforce and warm up the turnover.
Programming
Sets of 3-10 reps with an empty bar is usually appropriate, but weight can be added if the goal is to develop strength in the motion. However, avoid changing the quality of the movement in order to add weight—that completely defeats the purpose.
Stand with your snatch grip on a bar hanging at arms’ length. Pull the elbows up and out as you shrug up and back, then turn the bar over while squeezing back to keep the bar as close as possible and punch straight up into the snatch overhead position.
Avoid the tendency to lose tension against the bar and flip the elbows down under it to press it up early—continue actively pulling against the bar through the turnover.
Purpose
The tall muscle snatch is a good teaching drill for the snatch turnover, and can also be used to practice, reinforce and warm up the turnover.
Programming
Sets of 3-10 reps with an empty bar is usually appropriate, but weight can be added if the goal is to develop strength in the motion. However, avoid changing the quality of the movement in order to add weight—that completely defeats the purpose.
