Foot Movement in the Snatch or Clean
Overview
Foot movement is frequently mentioned in the learning materials on this and other websites. Foot movement is important because it has significant implications for: (1) the efficiency of the athlete’s movement under the bar into the receiving position, and (2) optimisation of the athlete’s receiving position for balance, stability, and injury minimisation.
Explanation of Diagram
In the start position for the Snatch or Clean, and during the pull, the recommended position of the feet is “hip width” apart. Athletes tend to have different degrees of foot turnout, and therefore the distance must be measured between the heels not the distance between toes.
In the above diagram, if position A represents hip-width for the athlete, then it is normal to expect a small degree of foot movement to a wider position as the athlete descends under the bar. In effect, feet move from position A to position B (slightly wider than hip-width).
It is important that this foot movement is fast and low to the ground. The higher the feet lift from the ground, the longer the time taken to reposition the feet.
Practise correctly
Foot movement can be a problem for many beginners because it is not sufficiently practised in the earliest stages of learning Weightlifting. A common issue is that feet travel excessively wide and this creates a major problem achieving safe and stable receiving positions. Conversely, failure to move feet at all is also an issue.
Foot movement should be practised in the early stages of learning until it becomes consistent. The best exercise for practising foot movement is Rapid Drop Downs.
