Once the bar reaches my pockets (the creases of my hips), it swings out in front of me. This is not supposed to happen. In a good snatch, the bar is supposed to be as close to your body as possible so that the barbell and the body are a ‘single system.’
This picture illustrates a great third pull. The bar is very close to the lifter’s body:
The problem: the bar swings out in front
We can narrow this down to being a problem primarily with the third pull and the tall snatch is a superb exercise for nailing the third pull.
The fix: the tall snatch
What is the tall snatch?
It is a snatch from a ‘high hang’ or ‘tall’ position. You start on your tip toes, the bar at your hips. There is no knee bend. You have a very vertical torso. There is no downward dip/drive to initiate the lift – you just shrug and pull from the high hang and continue the lift as you would in the full snatch.
There is no room for the bar to swing out in the tall snatch. You will notice that it is near impossible NOT to pull the bar straight up in an upwards path.
The key to a good tall snatch is the aim to get your arms into a “scarecrow-like” posture, which ensures the bar stays close. At the end point of the third pull, the combination of the pulling power and the bar being so close to the body leads to a vigorous pull under the bar into the bottom of the overhead squat position.
It is because the bar begins so high in the tall position that speed is imperative in this exercise. So the tall snatch is also an excellent exercise choice for improving your speed getting under the bar.
The tall snatch is an assistance exercise to ASSIST you in becoming stronger in the full snatch. It is best used with light weights and the goal is speed.