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Off the Floor

You Are Not Pushing Through Your Whole Foot

Coaching by Danny Lehr1:35
The fault

Rolling onto the toes during the pull, or shuffling the feet before the finish.

Why it happens

Power comes out of the floor. If the pressure moves to the front of the foot early, you lose leverage and balance at exactly the moment you need both, and the bar travels forward with you.

The fix

Stand on a couple of plates with the heels loaded and pull from there. The setup makes it obvious when you shift forward and forces you to stay over the whole foot.

SnatchCleanOff the Floor
About this fix
Originally published as "Pull with Massive Power", 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

I'm Danny Lehr with The Lifting Fix here at CrossFit Excel and I have Leslie. Leslie was out for a while with an injury and now that she's back she kind of created a new bad habit that a lot of people have or some people have that we're going to fix here. So when she would clean, she would move her feet. Now if your toes come up a little bit, that's okay during the pull but if you were moving them that becomes So go ahead and do a bad example which always makes me a little nervous.

Watch her feet. There you go. So you'll see on the way up, she's taking up her feet and sliding them over. Not good.

Okay? So firstly, say just, you know, focus on pushing through her full foot, but she kept doing it. So what we're going to do is we're going to slide these in and force her to make the correction. put these put the weights there something there she's gonna stand with her feet on there now you notice her heels are off the back just her toes are on there from there she just as a pool only pool she obviously hasn't drive through her feet now she just steps back out of the way and does a full clean.

[BLANK_ pyroclane is fine. And so you'll notice there that what we do is it's again we're putting constraints in we're taking her bad habit out of the picture. You can move your toes if the only thing you're pushing through is your toes. Okay then of course you move off of that so that you feel the full movement and correct movement patterns.

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Pain or a hot, fatigued low back on the way down rather than on the way up.

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Your Hips Rise Before Your Shoulders

Off the floor the hips shoot up first and the shoulders lag behind.

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Your Upper Back Is Loose at the Setup

No tightness through the upper back before the bar leaves the ground.

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