Snatch pull-unders, dead-hang snatch
The tall snatch is an abbreviated snatch
variation in which the pull under the bar is isolated.
Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet in the pulling position
. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position
and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
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.
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.
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 1-3 reps work well. Weights will be extremely light—begin with an empty bar. Be careful of increasing the weight too much and unintentionally changing the exercise into a dip snatch
or high-hang snatch
The tall snatch can be started on flat feet, or standing up on the balls of the feet.