Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
Move Your Feet
Greg Everett  |  Quick Tips  |  September 5 2012

Send to Kindle

Move Your Feet, Greg Everett,
Do you find that your feet never quite end up where they need to be when you snatch or clean? For example, they're always too far behind you? Try actively lifting your feet and replacing them flat on the platform, focusing on landing on the whole foot, not the balls of the feet, and directly under the bar. You might be surprised how much it improves your balance and position when receiving the lift.

Now before you go and tattle on me, I'm not telling you to lift your feet way up into the air. I'm saying make them separate from the platform enough that you can replace them flat and aggressively in the correct location. This doesn't require much air space, but it does require you be active and aggressive and precise.

If you have trouble kicking your feet back and landing on the balls of the feet, try thinking of lifting your knees rather than lifting your feet, and of sitting your hips straight down with a vertical torso rather than pulling your hips back after you finish your extension.

See also:
Ask Greg: Jumping in the Snatch
Weightlifting Technique - With Evidence
Print Friendly and PDF
Greg Everett is the owner of Catalyst Athletics, head coach of the national-medalist Catalyst Athletics weightlifting team, publisher of The Performance Menu, author of the books Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports, and director/writer/producer/editor/everything of the documentary American Weightlifting. Follow him on Facebook here and and sign up for his free newsletter here.
More from Greg Everett Free Articles   Buy Performance Menu Articles
Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Books, weightlifting, fitness, nutrition, strength, conditioning

The Coach's Strength Training Playbook
The Coach's Strength Training Playbook
Cooking for Health & Performance Volume 2 [E-Book]
Cooking for Health & Performance Volume 2 [E-Book]
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Weightlifting Programming: A Winning Coach's Guide
Weightlifting Programming: A Winning Coach's Guide

Matt Foreman 1 | 2012-09-05
Good post. I've talked with a lot of people about this subject. Many new lifters have a tendency to get carried away and start lifting their feet twelve inches in the air during the turnover, like you said. If you take a picture when they're in the middle of a lift, it looks like they're doing a jump-tuck. This isn't the way to go (although Behdad Salimi snatches a little like that). I like the idea of a more moderate jump-and-stomp movement.
Sarah Jones 2 | 2012-09-11
Are there any tips on improving elbow lockout or is that just something you're always going to be stuck with? My lockout isn't great and I'm wondering if there's anything that can be done to assist, even in a small way. I've heard things about it being linked to tight biceps, is that true? Thank you.
Greg Everett 3 | 2012-09-12
If you have an actual anatomical limitation, there isn't really much you can do. If you can't extend your elbow completely with your arm at your side, you may have an anatomical issue with the joint itself. Otherwise, you can have lockout trouble for numerous reasons, some of which have to do with inflexibility, although rarely the biceps. Usually it's the shoulder girdle and thoracic spine and even the ankles and hips causing the problem. But it can also be an issue of poor structure/technique. This article may give you some ideas.
DK 4 | 2013-07-22
A quick question on this topic. I'm new to the olympic lifts. One of the things i've noticed is that at heavy weights (for me) my right foot often ends up a bit behind my left foot. Do you have any suggestions on how to prevent this? Also, does this pose a high risk of injury because of too much force on the knees? The reason I ask is that it doesn't happen at lower weights and I would like to keep working through it with heavier weights, but i'm a master's lifer and don't want to needlessly take risks
Jeff Williams 5 | 2013-12-10
@Sarah I have the same problem, never been able to straighten my arms all the way. this causes trouble for ANYTHING overhead. I have tried several things with little results. But the two things that have helped are; MobilityWod.com, this may take longer and a lot of work on your part, and Massage therapy, much better but cost more, and more relaxing
Jonathan Sparkes 6 | 2014-01-13
Another Amazing Tip from Greg! Thank you! Yes, getting too much air defies the point of upward acceleration if your body doesn't have anything to push against, but I do struggle with the stability on the catch, and this will give me a que to make it better.
Leave a Comment


Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.

Search Articles

Article Categories

Olympic Weightlifting
General Training
Quick Tips
Ask Greg
Mobility & Training Preparation
Show All Articles
Sort Articles by Author

Sort Articles by Date

Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator