The high-pull snatch is a variation of the snatch
to train specific technique points.
The high-pull snatch is simply a snatch in which the athlete delays the squat under the bar until after he or she has started pulling the elbows up. Set your snatch starting position
tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the foot, 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, to continue into a snatch high-pull
. Wait as long as possible (i.e. try to get the elbows as high as possible in the pull) before picking up the feet to transition them into the receiving position and turning the bar over to secure it in the overhead position. Regardless of the height at which you secure the bar overhead, continue to sit smoothly into the bottom of the squat. Make sure the bar is stable overhead and return to standing.
The high-pull snatch can be used as a remedial or technique exercise to emphasize a longer or more complete extension for lifters who have a tendency to cut the pull short, and especially quit pushing with the legs against the floor too early. It can also be used to reinforce the proper arm mechanics of the pull under the bar. This exercise should not be used for lifters who have bad habits of engaging the arms too early or hesitating at the top of the extension.
The high-pull snatch should be done for 1-3 reps per set with relatively light weights. It can be done after primary technique and speed-oriented lifts (e.g. snatch, clean or jerk), or it can be done before snatches as a technique primer
The high-pull snatch can be done with or without straps, without moving the feet from the floor, or from the hang or blocks.