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Under the Bar

You Jump Backwards Instead of Finishing Tall

Coaching by Danny Lehr1:35
The fault

Traveling backwards at the finish, which usually comes with landing on the toes.

Why it happens

Jumping back means the extension went backwards instead of up. It is often a compensation for the bar being too far forward earlier in the pull.

The fix

Constraint based training. Put a piece of plywood behind the athlete so going backwards is not an option, and the finish redirects upward on its own.

SnatchCleanUnder the Bar
About this fix
Originally published as "How To Fix Your 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

[BLANK_AUDIO] So to fix that, we're getting him to just finish tall, finish tall, and he still has an issue. So we're going to bring in some constraints, okay? We're going to put barriers in the way so he's not allowed to do something. So to get him to finish up and stop doing it backwards, we're just going to leave him far here.

We're just going to take something. You can use some weights or whatever piece of clothing. I'm going to slide it in here behind him. Use caution.

I don't think I noticed here. That's behind him. He knows it's there. Okay, but the thing is, is it really that close?

Even if someone jumps way back, they're probably not going to jump back, you know, two feet, right? However, it's close enough that he knows it's there, and he's going to remember that it's there, okay? So now go ahead and snatch through there, make sure your feet fall, and let's get our heels down. There it is.

and there's really no threat. It's that set of light weight. There's really no threat of him landing on that wood. Okay, but he knows it's there because he knows it's there.

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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.

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Your Feet Stay Planted, You Lift in Concrete

Feet that never leave the pulling stance.

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