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Under the Bar

You Land on Your Toes and Touch a Knee Down

Coaching by Danny Lehr1:21

The fault

Receiving on the balls of the feet, sometimes with the front knee dropping to the floor.

Why it happens

Landing on the toes means there is no base under the catch. Everything above a bad base gets unstable, which is why the knee ends up on the ground.

The fix

A drill to land flat. Feet down, whole foot in contact, and the catch has something to be solid against.

That's one fault. There are sixty-four.

The free fixes assume you already know roughly what you're doing and something specific is going wrong. Find it, fix it, get back to training. That's what they're for and they'll always be here.

The course is the other direction. It goes in order: the positions, how you move through them, the finish and the catch, then the faults that come out of each one. It's what I'd teach you from scratch, filmed properly instead of on a phone in the corner of a gym.

Thirteen modules in 1080p, plus a 16 page written companion you can read at the gym instead of watching.

Taught by Danny Lehr. Competed in Olympic weightlifting 2010 to 2019, won the 2019 Masters World Cup. Coached these lifts under Glenn Pendlay and Dave Spitz.

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Snatch Clean Under the Bar

About this fix

Originally published as "Land Solid", 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

Yeah And it wasn't the weight was heavy. She was just had a problem of going to her knees just snatch So problem is she just isn't landing on her feet, it's already heels and up, okay? Flat-footed. So I was explaining it to her, she sees it land more solid, more flat-footed, and that will help her not to fall down to her knee in that snatch.

So all we did, we stepped back, hands on her hips or whatever, and just a couple times and it's solid. Go for it. Oh, and in the ladder. There we go.

We're practicing one more time. Okay, landing flat footed, not on her toes, and then she'd step up and snatch. Yeah. Alright, and you'll see there.

So we're going to ask on our heels. Let's do one more. Touch the little blower. So if you have a problem catching on your toes just work on.

More under the bar fixes

With Charlie Zamora

Your Feet Land Too Narrow in the Snatch

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

Under the Bar2:45

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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Every fix I've filmed for what happens under the bar, one a day for five days, in the order I'd work through them with you. Not the order they got uploaded. The order that actually fixes it.

Plus the snatch pull checklist. One page, nine points, floor to hip.

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