Tall Snatch
Quick Information
Category
Power
Difficulty
Beginner
Equipment
Barbell, Bumper Plates
Primary muscle group
Trapezius, Deltoids
Secondary muscle groups
Quadriceps, Gluteus Maximus, Erector Spinae
Movement pattern
Turnover Under a Falling Bar Overhead
Training goal
Technique
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Train a fast, accurate pull under the bar into the overhead position.
How it fits the system. A beginner-level turnover under a falling bar overhead entry in the Power section, programmed to develop technique. Related work in the library: Dumbbell Clean and Jerk and Tall Clean.
Primary muscles
Trapezius, Deltoids
Secondary muscles
Quadriceps, Gluteus Maximus, Erector Spinae
Movement pattern
Turnover Under a Falling Bar Overhead
Equipment
Barbell, Bumper Plates
Difficulty
Beginner
How to Perform
- Stand tall on the balls of the feet with a snatch grip, bar at the hips.
- Pull the elbows high and drop under the bar without dipping.
- Punch to a locked overhead position and receive in a partial or full squat.
- Stand and reset.
Coaching Cues
- "Drop, do not press."
- "Elbows high and outside."
- "Lock early."
Common Mistakes
- Adding a leg drive.
- Pressing the bar out.
Progressions & Regressions
Progressions
Progress to hang snatch and full snatch.
Regressions
Use a dowel or empty bar.
When to Use It
When to use
Technical warm-up before snatch work.
When not to use
Overhead mobility restriction.
Programming
3–5 reps, 3 sets, empty bar to 40%, 60 seconds rest.
Popular
Popular Articles
