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Under the Bar

Your Feet Land Way Too Wide

Coaching by Danny Lehr1:44
The fault

Jumping the feet out far wider than a functional squat stance.

Why it happens

Too wide is the opposite error and just as costly. You lose depth, the hips cannot get under, and you are catching in a position you cannot stand up from.

The fix

Constraint based training again. Put barriers where the athlete needs the help, let them make the adjustment against the barrier, then remove it. The correction sticks.

SnatchCleanUnder the Bar
About this fix
Originally published as "Landing Footwork", part of The Lifting Fix, the free weekly technique series Danny Lehr started filming over a decade ago. He gave every episode away then, and they are still free here. Danny Lehr competed in Olympic weightlifting from 2010 to 2019 and won the 2019 Masters World Cup. More about Danny Lehr.
Transcript

So, if you're going to be able to do this, you're going to be able to do this. Good. So she lands on a wider power clean. All right, that's going to kind of have some issues there.

It's going to stop us getting lower. And then she does a-- tries to do a full clean. You know you can do a power. You'll see that wide of your feet actually block your hips from going to a full squat.

Just do a power, yeah. Wide power again. And then if she tries to squat from there with her hips that way, I go up, squat down a little bit. You'll see it's kind of tough and puts in a really bad spot, not very strong there.

Just going to drop the bar. So how do you fix that? How do you help him out? But what you do is we're just going to continue to do our constraint-based training.

So we're just going to put things in the way. the plates in here. which kind of put over where she's landing so that she's going to stand between those plates and then yours can do a hang clean from there. So she can go ahead and clean this up for you.

All right, go ahead and pick that up. Alright, so go ahead and do a greenhouse. Good. All right, one more.

Make sure you're going to heel it down. So we're over-exaligrating it. It's more narrow than what we actually want. Good.

What we're doing, we're teaching her not to go super wide. After you do a few reps of that, you can then move those out of the way and that wide stance will be fixed.

More under the bar fixes

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With Charlie Zamora

Your Feet Land Too Narrow in the Snatch

Receiving the snatch in a stance that is too close together.

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You Are Too Loose in the Bottom and You Miss the Catch

Riding the bar all the way to the bottom and missing from there.

Under the Bar1:44

Your Feet Stay Planted, You Lift in Concrete

Feet that never leave the pulling stance.

Under the Bar2:00

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