Deforge Asks: Hello how do we improve the lock out in the catch of snatches ? At high percentages I have a tendency to drop the weight backward, but the bar feels quite light—I could do it twice.
 
Greg Says: Dropping the bar backward can be caused by a few things: most common is swinging the bar forward in the pull, which makes the bar want to swing around and backward overhead, and cutting the pull short to rush under the bar by leaning the chest forward under it, which creates a weak structure overhead that makes the bar want to fall back.
 
Since this happens only at heavy weights, these are the two most likely culprits since both are common when you’re not confident in the lift—you try to get more powerful with the finish, which too often means allowing the hips to dominate with inadequate leg drive, meaning they slam into the bar, push too far forward through it, and the legs are too soft at the top of the pull, all of which limits bar elevation and creates that swing of the bar.
 
Or you may just be rushing to get under the bar because you’re not confident and trying to sneak under by leaning forward—and of course, it wouldn’t surprise me if you’re doing a bit of both.
 
Build confidence with heavy pulls and high-pulls, and block and hang snatches from high positions (mid-thigh, high-hang, or dip/power position). Be sure to emphasize complete and powerful leg drive through the entire hip extension, completing the upward extension before pulling under, and pulling yourself under in the correct receiving position, i.e. a strong, upright overhead squat position with only enough forward lean to establish the proper overhead position and no more.