Jumping forward in the snatch: Maybe it's your back angle




Why am I jumping forward in the snatch?

Jumping forward in the snatch. There are dozens of reasons this can happen, but must lifters understand that this is not what they want to be doing on their lifts. Well-intentioned coaches also give the "jump back!" or "jump straight up" cue day in and day out, and athletes fight to follow it but just can't quite connect the dots.

There's also a great series of skill progressions involving snatching on an elevated surface so that the feet can't come forward. This forces folks to "figure it out" and avoid the dreaded hop forward.

Many people jump forward because they have to in order to save the lift

However, for many people, the tendency to jump forward starts much, much sooner than the second pull.

If the back angle is not kept constant off of the floor during the first pull and the hips rise too quickly, the bar can be left "hanging" out in front when it gets to the hip, which then forces the athlete into an excessively horizontal hip extension launching the bar way out front.

And, if the bar is out front and you want to make the lift, what are you going to do? Why, jump forward of course.

Below we have a video analysis of a very strong, very athletic athlete with a massive tendency to jump forward. For her, based upon my experience coaching her, I also know that she has trouble with posterior chain strength & engagement, so her tendency is often to take tension off of the hamstrings and glutes, which she does in this video by quickly extending the knees on the first pull and shooting her hips too high.

This is a made lift for her at a challenging but not maximal weight, but we know that there's a lot more in the tank if we can correct some of these loading patterns and bar path issues.


About The Author

Todd Nief is the Owner and Director of Training at South Loop Strength and Conditioning. He blogs regularly on all things strength and conditioning at southloopsc.com/articles