Overhead Squat Footwork (see note below)

Snatch Balance, work to heavy single

Four rounds for time of:

15 Burpees
20 Box jumps
25 Double unders
200m Run


MWOD 264

Post snatch balance and WC time to comments.


10 signs that you need to take a rest day, Runners World

Heat advisory, Runners World


Let’s talk footwork!

90% of all missed lifts are attributed to footwork. Land too wide, you get unstable and lose the weight. Land too close, and there isn’t a platform to support the weight. You can land too far forward or too far back….watch any lift of an athlete missing a weight, and chances are, their feet didn’t hit the right spot.

Can you train your feet to go to the same spot for most every lift? ABSOLUTELY.

In all lifting, there are only two places to put your feet – the jumping position and the landing position.

The jumping position is where your feet naturally go to when you jump, right under your hips. (In the chalk picture above, it’s also called the “pulling” position, but for simplicity, we are going to call it “jump”). When you start a clean, deadlift, thruster, or press, your feet are going to be in this position, right under your hips. For deadlift, thrusters and presses, your feet stay here and do NOT move –you drive the weight down through your heels. However, in Olympic lifting (cleans and snatches), your feet are going to move from jumping to landing –more on that in a second. Let’s talk landing first…

In the landing position, your feet are approximately shoulder width apart, toes are turned out slightly with knees slightly bent, and your knees are tracking out over your toes. Think of the landing position as the position of your feet when you squat: air squats, front squats, back squats, and overhead squats, and they do NOT move. You drive the weight through your heels, keeping your chest up with a good tall posture and tight back, and you should be able to squat deep in that landing position.

How do you know if you’ve hit the right landing position? If you are in the right spot, you can squat without having to adjust your feet. If you make adjustments, look where you adjusted your feet too – that’s your landing position!

Ok, so two positions, jump and land. The good news is, if you can jump, you can land, which means you can also clean and jerk and snatch!

The only time your feet move in lifting is while doing a clean and jerk or a snatch. Your feet move from jumping to landing, and remember, THE GROUND IS A WEIGHTLIFTER’S FRIEND! When you “jump”, it’s not a vertical jump like in basketball; rather, you are shifting your feet from the jumping position to the landing position as quickly as possible. You must learn to be consistent with getting your feet where they need to be.

How do you drill footwork? Jump your feet from the jumping to the landing position doing squats at 2″ depth, then 4″ depth, then 6″ depth. Chalk your feet and see if you hit the same place each time. If not, make your adjustments and learn to feel where your jumping and landing positions are. Lastly, be consistent: use the same jump/start position for cleans, deadlifts, presses, and thrusters, and the same landing position for all of your squats. If you teach your feet there are only two places they can go to, pretty soon, you’ll hit those same two places over and over without ever thinking about it.

Jumping position

Landing position

Post thoughts to comments.

Thursday WOD, June 30, 2011

2 thoughts on “Thursday WOD, June 30, 2011

  • June 30, 2011 at 6:27 am

    Snatch Balance was gnarly. Bring your heart rate monitor for the WOD. If you suck at double unders like yours truly, well, have a good one. 17:18

  • June 30, 2011 at 6:48 pm

    AWESOME afternoon classes today! Saw lots of fast feet and good work!

    WOD today was bike ride to/from gym. I didn’t know it was possible that it was uphill the ENTIRE way home 🙂 My legs are really tired!

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