The Tall Snatch is a variation of the snatch which focuses only on pulling into the bottom of the overhead squat position. It is an excellent exercise for learning to pull under the snatch properly, and will help to reinforce good mechanics and a vertical bar path when snatching.
IT IS HIGHLY RECOMMENDED that you read the Catalyst Athletics’ Tall Snatch article (from their excellent exercise library) and watch the included video before starting this progression (it will take just a minute or two, promise!)
Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression:
3-4min Upper Back & Thoracic Spine Rolling
– WATCH THIS VIDEO from Train Heroic on rolling out the upper back with a foam roller and lacrosse ball
3-4min Band Assisted Bully Stretch
– WATCH THIS VIDEO from KStar/Mobility WOD on using a resistance band to help loosen up internal rotation of the shoulder (as well as neck tension)
3-4min Single Leg Flexion with External Rotation
– WATCH THIS VIDEO from KStarr/Mobility WOD on getting opening up the hip capsule by rolling the foot onto the side in the single leg flexion
Tall Snatch Progression
15min practice, start at Step 1, and work as far through the following steps as possible. Do not progress beyond any step in which you are unable to complete the movements as prescribed.