Lifts from the "tall" position specifically target your ability to finish you pull and get yourself under the barbel faster. Catching the barbell lower and quicker will allow you to increase your lifts since you will not be able to pull the barbell as high. By starting in this position, you limit the ability to throw your hips out front, which is a HUGE fault by many lifters. Focus on finishing your pull VERTICALLY instead of bouncing the barbell off the hips/thighs.
To perform, start with the bar at the high thigh / hip region, with majority of your weight in the heels. With you back taunt, arms straight, and chest up, quickly and forcefully extend your ankles, knees, and hips to drive the bar vertical, not out. Finish the movement with a hard vertical shrug, allowing the elbows to follow the shrug to the bar higher, and land in the full catch position.
This is a sink or swim exercise. Many lifters fail to finish their pulls vertically, and in turn bounce the bar off their hips creating horizontal displacement, which in turn will lead to the bar being off track when it reaches the catch position (missing lift out front or too bar behind). This exercise will teach vertical pulling and maximal speed and lockout in the catch.
This exercise can be used in pre-workout routines or as assistance work for 2-5 repetitions with 30-60% of maximum for most lifters.
This snatch complex is perfect for developing positional strength during the first and second pulls of the snatch, improved turnover and drop under the bar, and developing better overhead alignment in the catch of the snatch
This exercise is used to develop proper overhead mechanics and squatting technique on the catch of the snatch. This exercise is great to be used in skill development periods, strength development, or warm-up sessions
This exercise is used to develop speed under the barbell in the catch of the snatch. This exercise is great to be used in technique and speed development and/or warm-up sessions
This exercise is used to develop proper overhead mechanics and squatting technique in the catch of the snatch. This exercise is great to be used inoverload strength development and/or warm-up sessions
This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.
This is an amazing snatch technique primer and speed developer for intermediate to advanced lifters. This exercise will develop confidence and speed under the bar, and will teach terminal full extension to a lifter in order to maximally recruit posterior chain and keep bar on a vertical force vector.
The muscle snatch variation is perfect for pre-liminary work sets and engraining technique. By negating the ability to "reflex" under the barbell after the second pull, you will develop the motor mechanics of standing up VERTICALLY through the bar to finish the pull with the leg drive, and seamlessly progress into the high pull.
This is a fundamental variation of the full snatch exercise. The main difference between this variation and the full snatch is the height in which the bar is received in the catch.
A full video and audio analysis of the snatch in frame by frame breakdowns.
This is great variation to develop strength and speed at different phases of the lift. Block training minimizes the stretch-shortening reflex in the posterior chain, forcing you to develop greater strength and acceleration. Additionally, the limited pulling capacities will force you to create greater speed under the bar in the catch.