Off the Floor
The setup and the first pull. Everything that goes wrong before the bar reaches your knee.
12 free fixes, coached by Danny Lehr
Your Back Lights Up When You Lower the Bar
Pain or a hot, fatigued low back on the way down rather than on the way up.
Your Hips Rise Before Your Shoulders
Off the floor the hips shoot up first and the shoulders lag behind.
Your Upper Back Is Loose at the Setup
No tightness through the upper back before the bar leaves the ground.
Your Stance Is Too Narrow and It Pulls You Forward
Getting dragged forward on heavier lifts because the pulling stance is too narrow.
You Are Hyperextending Instead of Bracing
Getting so focused on a tight back that you hyperextend and go soft in front.
How to Find Your Correct Starting Position
Getting pulled forward the moment the bar breaks the floor, or never feeling balanced over the middle of the foot.
You Are Not Pushing Through Your Whole Foot
Rolling onto the toes during the pull, or shuffling the feet before the finish.
Your Weight Drifts Forward During the Pull
Being pulled onto the toes somewhere between the floor and the hip.
Your Chest Caves During the First Pull
The chest collapses as the bar comes off the floor.
You Are Not Actually Tight Before You Pull
Taking a breath and arching the back, then calling it braced.
Snatch Pull Mechanics, Start to Finish
Not a fault so much as the reference point: how the bar should actually travel from the floor to the hip.
Your Hips Shoot Up and Your Chest Drops
The hips rise faster than the bar and the chest collapses forward the instant the bar leaves the floor.