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Under the Bar

Your Feet Stay Planted, You Lift in Concrete

Coaching by Danny Lehr2:00

The fault

Feet that never leave the pulling stance.

Why it happens

If the feet do not move you cannot reach full extension and you cannot receive in an optimal position. You are asking one stance to do two different jobs.

The fix

A drill to get the feet moving, so the extension can finish and the catch can happen in a stance built for catching.

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 "Move Your Feet", 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

Now we're ready. So you see it just kind of rocks through her toes, kind of rocks back down. So one way to fix that is to give people two of their feet. If they have a ball or something to move them to, it will force them to do it.

So let's grab some of these handy footage right here. Slide them up. together. Okay.

She's not going to do a full lift, she's not going to go all the way into a squat because that just gets a little too sketchy. You want to keep this as safe as something like this can be. Alright, so as you come to the power snatch and then a hang power snatch from this position landing on the plates. And then she'll step back down and one from the hang.

And so it's kind of two things are fixed here. One is really kind of forcing you to finish up because you have to finish up to get on the plates. The other thing is, it helps her out to make sure she moves her feet. She obviously she has moved her feet.

So then what we can do is slide them out of the way. Let's see the after. do good snatch here with this. She wanted to use a lot more weight.

You're hurt. the goal is not to move your feet dramatically because lastly possible. We're not trying to teach people to do this crazy donkey kick, we just need to move your feet. Alright?

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

You Land on Your Toes and Touch a Knee Down

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

Under the Bar1:21

Want the rest of this category?

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.

Free, and these videos are free on this site whether you do this or not. This is just me putting them in the right order and sending them to you, so you don't have to guess where to start.

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