From observing lifters at local competitions and some national as well, I’ve come to the conclusion that the issue of footwork is not well understood. Footwork can make a difference in completion percentage and so it is a topic that needs to be addressed by both lifters and coaches. I’m writing about the footwork involved in the performance of the snatch, clean and power jerk. The split jerk footwork is another completely different beast.
What is footwork?
Footwork represents a major part of the athleticism of a sport movement. As bidpedals, footwork is an indicator of how well we are using our legs to perform athletic tasks. During the snatch, power snatch, clean, power clean, power jerk and squat jerk, footwork can make a significant difference in the percentage of successful lifts.
Pulling stance
Most athletes pull best when their feet are placed at hip width. This insures that the force vectors are directed vertically.
Squatting or receiving stance
This stance is generally wider than pulling stance. For most athletes a receiving stance that is too narrow will force the torso to lean forward excessively which could result in a loss of the weight forward.
Foot work that minimizes air time
Ideally the athlete should move the feet from pulling stance to squatting stance while dropping under the weight. This should be done with the least amount of air time possible so skimming of the feet is advised. While the feet are in the air the lifter cannot generate any force against the bar, so it is best to re-contact the floor as quickly as possible.
Why move the feet?
Some athletes don’t move the feet, but for most people it is advisable to do so for two reasons.
1. Moving the feet out to the proper receiving stance provides more stability and a greater chance to complete the lift.
2. Moving the feet “unlocks” the complete extension of the hips and allows for a quicker hip flexion when dropping under the bar.
When to move the feet
To begin with the pull should involve the full plantar flexion of the ankles, full extension of the knees and hips. While some coaches have questioned the necessity for full plantar flexion in relationship to bar height, the fact is that full hip extension is not possible without full plantar flexion.
FOOT MOVEMENT SHOULD BEGIN WHEN THE ATHLETE STARTS TO DROP UNDER THE BAR!
Once the aforementioned hip and knee extension and plantar flexion take place, the foot work should commence immediately along with the drop under the bar. Moving the feet prematurely will negate the full extension of the hips and knees in the pull (or jerk drive as the case may be).
Athletes can work on their footwork by practicing the drill in the accompanying video.