You might do it because you’re trying to keep the bar close (which makes sense), but here’s what actually happens; When you row the bar in with your arms, you end up making contact at the hip too early. This ultimately puts you out of position! The bar is now at the hip and your shoulders are still in front of the bar, when at this point they should be slightly behind it, ready to drive straight up.
This is where everything unravels. As you extend the hip with your chest still over the bar, the bar has nowhere to go but out in front. That’s why you end up jumping forward or chasing the bar in the catch.
The fix? Focus on your back angle.Your back angle is what really controls where the bar sits in relation to your body. If you keep your arms long and change your back angle instead of rowing the bar in, the bar will naturally stay close and your hips will meet the bar at the same time, allowing the bar to travel vertically up instead of swinging away.
Next time you snatch, think “push the floor away” instead of “pull the bar in.”Stay patient, trust your legs, and let the bar come to the hip! Not the other way around.
You’ll instantly feel how much smoother and more balanced the lift feels.
Give it a try next session, it’s a small change, but it’ll make a huge difference in how your snatch moves.
