In the Rebeka Koha & Mirco Scarantino Training Hall video many of you commented on the Mirko Zanni‘s (69kg, Italy) snatch warm up exercise. So here is a separate post.
Strappo Lento (Slow Snatch / Tall Snatch Drops)
Focus is on full extension / finishing the pull before dropping under, as well as keeping the bar close.
Mirko said that his coach taught him this variation about a year ago.
“In Italia we call it “strappo lento” (slow snatch). It helps me a lot and I love it, because it seems to cancel the gravity.”
How often? What weights?
“I do this 2/3 times a week (60/80kg) in the first training in the morning to prepare the movement for the afternoon’s snatch.
To put it into perspective, Mirko won snatch silver at Europeans with 143kg at 69kg.