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View Full Version : Mechanics of foot angles and olympic lifting


Steven Walczak
02-03-2010, 04:05 PM
So I haven't seen this discussed much but I was wondering what is the effect of feet angle on the olympic lifts. I ask because often on third pull I land wide but with feet pointing straight forward (I start my pull with angled feet though). I notice many lifters land with angled feet outward which leads me to believe it's easier to catch in this position.. for me though I never land like the rest. So, is this a disadvantage and can it be corrected?

Steven Low
02-03-2010, 05:49 PM
Too wide is not very good. Too wide with toes forward = collapsing knees which is bad for your joints and movement patterns.

In general, you want to land with the toes pointed slightly to somewhat out because it gives you more hip mobility to get under low, and allows the knees to still track over the toes.

Also, if I'm wrong and someone knows better correct me. But I think this is right.

Steven Walczak
02-03-2010, 06:27 PM
Yea that's what I feared, and I seem to have trouble landing with toes angled outward.

Steven Low
02-03-2010, 07:07 PM
Likely you have some hip mobility issues.

Do some internal and external rotation stretches.

How tight are your quads/hams/adductors and abductors?

If very, you should stretch them all out...

Brandon Oto
02-03-2010, 07:08 PM
Do you front squat with your feet forward?

Steven Walczak
02-03-2010, 08:19 PM
My hams are pretty tight, hips are so-so mobility wise.

I squat and front squat with feet pointed outwards.

Arden Cogar Jr.
02-04-2010, 12:55 PM
It's really personal preference, but I've always been under the impression that pointing the toes slightly outward is more stable? Again, I'm not saying that what you are currently doing is bad, but I think you're onto something that likely needs some correction to avoid the caving described above.

I would start by front squatting and back squatting with your toes pointed out.

I, personally, vary my stance from set to set because, to be frank, as I'm an absolute novice, I never land the same way twice. But one thing is constant - my toes are pointed out a bit. It's just the width or distance between my feet is a bit all over the place. I'm certain it will lesson with time and volume, but for now I vary my squat stances from set to set to compensate for my inability to be consistent - to be prepared for the inevitable, if you will?

All the best,
Arden