Weightlifting Tech Tip: Fixing a jump forward
One of the most common errors seen in new weightlifters or in CrossFit athletes working on the olympic lifts is jumping or moving forward to catch the snatch or the clean. The act of jumping forward often causes the lifter to miss the lift out front or at the very least catch the bar is a compromised position. From a coaching standpoint the cause of the problem is usually one of two issues or a combination of both. In one case, the lifter fails to shift back adequately through the initial phase of the lift and as the hips travel forward to extend up the mass of the lifter (already forward on balance) meets the forward weight of the barbell and the system as a whole must move to align under the bar. If the balance change coming off the floor has been done correctly, but the lifter fails to keep the bar close to the body during the final extension and allows the bar to loop out in front the same result takes place. Some fixes include placing a small barrier in front of the feet so that subconsciously the athlete knows they cannot go in that direction. A more technical approach is to use clean or snatch deadlifts and pulls with pauses along the travel up to ensure that the proper positions are being met and maintained. If you are constantly broad jumping forward to finish the lifts, break the lift down into phases with a coach and examine where the problem is originating.