tall Power Snatch
Tall Power Snatch (Stand Power Snatch, Drop Power Snatch) — is a Power Snatch variation in which the athlete starts with the bar hanging at the level of the hip crease and does not use his hips and knees during the extension. This exercise skips the initial pull from the floor and focuses on arm and foot work, catching the bar, and balance. This can be a useful variation to improve turnover, footwork and closeness. This is a great exercise for an athletes who struggle to pull with arms in the second pull and lose their balance while splitting feet.
performing
Stand with your feet hip-width apart. Grasp barbell with wide grip and deadlift it until stand straight. Brace your core muscles, keeping the barbell at the level of your hip crease, balance on mid foot, back and arms straight.
Begin lift by shrugging trapezius and standing on toes. Pull the bar up, using your arms to generate upward momentum.
While the barbell reaches its highest point, slide your feet to the sides, quickly drop into a partial squat position and catch the barbell overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
The Tall Power Snatch is a full-body exercise that engages multiple muscle groups.
- During the pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a partial squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming snatch variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific snatch variations into Olympic weightlifting routines and vary the intensity and volume over time.
Tall Power Snatch excludes lower body except the calves from the movement and is usually performed with a lower weights — 20−40% of the best snatch. In this snatch variation, programming repetitions usually vary from 3 to 5. Sets can vary from 1−2 for a pre-snatch warm-up to 5 for a balance or technique work. The Power Tall Snatch is often programmed on the light days or before the Snatch to empathize proper arm work and balance.
The main reason the Tall Power Snatch is usually performed instead of the Tall Snatch is that it has less range of motion and less complexity than the snatch with squat. It can be used as a warm-up before the snatch or as a light weight finisher for technique work.
Variations
Different variations of the snatch used to train similar aspects:
Snatch Balance. Drop from the bar on your back into an overhead squat position to improve stability and strength in the receiving phase of the snatch.
Seated Muscle Snatch. Lift the barbell overhead while seated, targeting the arms and turnover speed.
Hang Snatch from the hips. Start the lift from a hanging position, focusing on the second pull, positioning and timing.