Snatch Turnover Speed | Weightlifting Technique Primer
There are a number of possible factors contributing to a slow snatch turnover, and I’ll talk about other exercises for specific issues later, but the tall snatch is the go-to for the turnover in general because it addresses mechanics, timing, speed, aggression and precision. It’s also a perfect technique primer because loading is naturally limited so we can get a good volume of work to transfer to subsequent snatches without incurring significant fatigue.
Immediately before your snatch session, do 3-6 sets of 3-5 reps using an empty bar or light weight—never load heavier than what allows you to perform as perfectly as you’re capable of.
Start standing tall with the feet in the pulling position and bar hanging at arms’ length with the arms internally rotated while maintaining neutral shoulder blades.
Initiate the motion by shrugging up and back and lifting the feet. Pull the elbows up and out to around shoulder height to accelerate down into a squat. Squeeze the shoulder blades together as you turn over to keep the bar close.
Turn the bar over so it’s above the back of the neck and punch straight up into it as you push your head through the arms. Aim to lock out at the same time you feel and hear your feet reconnect with the platform.
This motion needs to be aggressive, forceful and without hesitation, and finishing with a vertical push up into the bar rather than swinging it back into place is critical.
Sit in the bottom forcefully maintaining a secure overhead position and ensure balance and stability before standing.
The tall snatch can also be done starting on the balls of the feet, but I prefer flat-footed because it requires more aggressive foot movement and allows a better feeling of proper balance.
You can force even more speed by doing power tall snatches, and combine them with regular tall snatches to learn to turn over and meet the bar sooner and higher in the squat.
When you move on to your snatches, focus on replicating the feeling of that same forceful turnover and proximity of the bar to the body.