Snatch High-Pull On Riser
AKA Riser snatch high-pull, deficit snatch high-pull, snatch high-pull from deficit
The snatch pull on riser is a snatch high-pull with an extended range of motion.
The snatch high-pull on riser is identical to the snatch high-pull with the exception that the lifter is standing on a riser or platform. Set the starting position the same way you would on the floor, but with more flexion of the knees and hips—that is, the angle of the back and arms and the balance over the feet will be the same, but the shoulders and hips will be lower relative to the feet because of the riser. It’s also important to initiate the lift in the same way—by pushing with the legs against the floor, which because of the riser, will feel more similar to a squat.
Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directly vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. As the legs and hips reach full extension, pull the elbows up and to the sides, keeping the bar in immediate proximity to the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed, and this fully extended position should be maintained by maintaining pressure against the floor until the bar stops moving upward. The goal is to elevate the elbows as much as possible—focus on lifting the elbows rather than the bar in order to ensure proper movement and final position. Depending on the weight, the elbows may not actually reach maximal height, but that is always the goal. Technically, if the arms are engaged and pulling following the extension of the body in the pull, the exercise is considered a high-pull.
Riser heights can be anywhere from ½” to 4” depending on the athlete’s ability (based on height and mobility) or the degree of challenge desired. The athlete can also stand on bumper plates or any other hard, flat, stable surface. Riser heights should not exceed what allows the lifter to set a proper starting position.
The snatch high-pull on riser serves the same purposes as the snatch high-pull— training strength, speed, power, posture and balance in the extension of the snatch in the same way the snatch pull does, but with the added training of the mechanics and strength of the arms that will be used in the third pull. The addition of the riser will further strengthen the legs for the pull from the floor. Snatch high-pulls on riser can also be used simply for variety, and as a way to introduce more demand from the lift earlier in a training cycle that can then be reduced over time by reducing the riser height and/or eliminating the riser.
Generally the snatch pull on riser should be done for 2-5 reps per set anywhere from 70%-90% of the lifter’s best snatch. This weight range will allow most athletes to get the elbows to maximal height. High-pulls can still be prescribed with heavier weights as long as maximal elbow height is not desired. In any case, the weight should not exceed what the lifter can do with reasonably proper positioning and speed in the final extension, and in particular what he or she can set and maintain proper pulling posture with. As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best place before more basic strength work like squats.
The snatch high-pull on riser can be performed with different riser heights, with either a static start or dynamic start, with or without straps, with pauses on the way up, maintaining flat feet, and with prescribed concentric and/or eccentric speeds. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength. The lift can also be done without allowing the bar to touch the floor after the first rep, turning it into a floating snatch high-pull on riser.