View Full Version : donkey kick
07-11-2010, 03:39 AM
i have developed a bad habit and cant break it. on completion of the pull i always jump and kick my feet out like a donkey.
i have tried just moving my feet slightly wider without the kick and i inevitably dont move my feet at all.
i am worried because it must be adding extra wear on my joints and also because i am often jumping so high it is wasting alot of time which i could be using getting under the bar.
any advice on how to break this habit?
07-11-2010, 07:51 AM
Just think of standing up (hard) and squatting under the bar. The idea of keeping your feet planted (they will move as necessary) will ensure more force is transferred to the bar.
07-13-2010, 08:49 PM
thanks. i read Gregs book last night and he talks about a drill where you practice moving your feet. i might just do 20 reps with an empty bar every night.
07-14-2010, 02:26 PM
The idea of keeping your feet planted (they will move as necessary) will ensure more force is transferred to the bar.
It's nice to keep your feet as close to the floor as possible, but in my experience they won't move as necessary. Often the attempt to keep them planted means cutting the extension short, rather than simply not picking up the feet so much. A brief moment of zero contact with the floor as you transition to pulling under the bar guarantees zero resistance, which means more potential speed in that most critical time.
07-16-2010, 02:35 AM
i practiced a foot widening drill for a good 10 minutes before training last night. then did power snatches and had no problem - some light snatches, no problem, and then a bit closer to my 1RM and the old kick comes back
frustrating but some progress at least
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