Yesterday someone asked me what are the top 3 drills I use to help clean up footwork mistakes in the snatch. First, let me clarify by stating that there are A TON of different mistakes that can be made in the snatch with the feet. Some of them include: improper weight distribution throughout the lift, not maintaining the downward pressure in the feet during the first pull and transition into the second, pulling the balls of the feet off the ground during the first pull, and landing toes first rather than with your whole foot at once.
Today I want to specifically highlight how I help my lifters fix foot movement during the snatch such that they land flat-footed with all of their foot on the platform at once.
It’s important that we understand why the feet move. For a lot more on that read this past blog. However, to sum it up in a couple sentences, the legs are most easily and powerfully utilized in the pull when the feet are directly beneath the hips. Furthermore, the legs are most easily and powerfully used in the squat when they are just outside the feet about 2 inches or so. Thus your feet need to move from under your hips to outside your hips during the movement.
However, it is terrible for balance and control in the bottom of the squat to land toes first and not with all of your foot at once. If you want to see it done perfectly look up Aimee Anaya Everett, Caleb Williams, and Caleb Ward.
Thankfully the problem of landing toes first is pretty easily fixed. I use the following 3 exercises and here’s why:
- Heaving Snatch Balance or Drop Snatch Balance: I know these terms are convoluted and different for each coach but the way I teach them focuses on the feet moving and over-exaggerates the speed under the bar such that the lifter can focus on their feet.
- Tall Snatch: Again I use this exercise because it takes away all the elements of the first and second pull and forces the lifter (at light weight) to focus on footwork and staying connected to the bar through the third pull.
- Power Snatches: Often taking away the element of the pull under and forcing the lifter to completely finish the pull will allow them the ability to focus on footwork and landing of the feet.
Those are the top 3 ways I address footwork technical faults. Give them a shot and let me know what you think.