If you're on your toes too soon in the pull you're off balance &
the bar path is wrong.
Being able to apply the most power to the bar during the pull is a vital part of the pull in the Snatch and Clean.
One way of looking at this could be how much force your body can generate using the planet (the floor) to push against bar.
To be able to do this optimally then you have to make sure that your body is in key positions to do this. We have previously taught you about position of your shoulders, hips, balance and speed but for now we shall talk about your feet.
If you’re feet aren’t on the ground then you can’t push against it. (Well yeah). But then if all of your foot isn’t on the floor, then it stands to reason that you won’t be able to generate as much power.
What you also need to consider is balance. Try a little experiment. Stand normally and get a friend to push you (gently!!) from the front or back and see how your body reacts. There’s a good chance that you won’t fall over because your body is used to standing like that. You also have all of your foot on the ground.
Now try this. Stand on your toes and bend your knees a little. If you haven’t already fallen over then get a friend to push you. See what happens this time.
To cut to the chase then if you come on your toes too soon in the pull then you will be off balance and you can only generate about a third of the power as opposed to being on flat feet.
Your feet should remain flat as long as possible until complete hip extension at which point to gain maximum height and speed on the bar you should extend onto your toes.
As importantly is the fact that your shoulders should remain over the bar until the bar is in your hip crease (remember you are driving your hips TOWARDS the bar, not pulling the bar into your hips). Take a look at the image below or click the image to see the video.
Your shoulders being back from the bar and the combination of being on your toes is only going to send your centre of mass backwards, resulting in not gaining as much height on the bar and most likely being off-balance as in the image below. (Click image to see the full video)
It can be argued that being on your toes/shoulders not being over the bar are “chicken & egg”. Going onto your toes too soon will result in your shoulders going back and vice-versa.
Take a look at these two videos. The first one is an example of toes too soon and shoulders going back. The bar fails to gain any further height and the athlete pulls it backwards not up. The second the athlete has their shoulders over the bar and flat feet.
Example 1: Coming on toes too soon, shoulders back from the bar:
Example 2: Feet flat, balanced, straighter bar path and better power generation
Video credits: @hookgripdotcom
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November 30, 2017
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