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Off the Floor

Your Weight Drifts Forward During the Pull

Coaching by Danny Lehr0:55
The fault

Being pulled onto the toes somewhere between the floor and the hip.

Why it happens

Once the weight is forward, the bar has to come back to you at the top, which means it loops. Everything downstream gets worse, and it all started before the bar reached the knee.

The fix

High pull with the heels down through the entire movement, then immediately do a full snatch. The high pull teaches the balance, the snatch cashes it in while the feeling is fresh.

SnatchOff the Floor
About this fix
Originally published as "Stay Back in Your Pull", 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

Alright, Danny from the The Lifting Fix here. We are at Midtown Strength Conditioning. I have Arana helping me out and Anne Ho behind the camera. Alright, so we're here.

We're talking about a common fault with snatching. A lot of times people kind of tend to get pulled forward and when they do that a lot of times they jump forward and loop the bar. So one way to fix that is just start with a pull. So, Ariana is going to do a high pull followed by a good snatch.

Okay, now on the high pull, very important, you can keep her heels down the entire time. Alright, so go ahead, nice good high pull. it and then followed by a match. So if you or somebody you know has a problem in their snatch jumping forward, getting their toes early, just make sure you push through your heels, keep those heels down on the high pull and then roll that right into a snatch and that should fix your right up.

More off the floor fixes

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Your Back Lights Up When You Lower the Bar

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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Want the rest of this category?

Every fix I've filmed for what happens off the floor, 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.

Or just download the checklist, no email needed.