Footwork and Flexibility for Weightlifting
Footwork and flexibility are key components for superior weightlifting.
There are different types of footwork in weightlifting, but for the purposes of this short blog let’s focus on the drop under squat and the split (split jerk or split snatch):
The drop under squat (more like pull the body under the bar): One of the most difficult things for beginning and inflexible weightlifters to do is to drop under the bar fast enough to catch in the hold. This is also one of the most significant and vital footwork skills to achieve in weightlifting; however, people mistake the squat under the bar as a jump, while experienced lifts know it is pulling the body under the barbell, and not jumping. Amateur lifters are uncomfortable receiving the barbell in the bottom of an overhead squat position or a full depth front squat; as a result, it is often seen so many athletes land with their feet twice as wide as their typical squatting position. This normally happens in conjunction them pulling the bar up from the waist to overhead, instead of pressing the floor all the way to achieve optimal triple extension. The technique of pull the bar up might be easy with light weight because the arms alone can still handle the load, but if we watch the athletes who move heavy weight; a pull under the bar will show a very different technique.
To practice this technique of pull under the bar a recommended lift is the at the hip clean/snatch or commonly referred too as the tall clean or tall snatch: simply starting the bar at the end of the triple extension position (at the mid-thigh in cleans, and at the hip crease in snatch) where we extend the bar and drop/pull under using lighter load to achieve a squat in the hole (full front squat in the clean and OH squat in the snatch) without using too much motion and quicker triple extension cause by footwork.
The Split Jerk or Split Snatch: Footwork has a role in two important aspects of successful split jerking or split snatching technique, as the first role is to drive the weight upwards by pressing the floor as much as possible. The entire incentive for moving the weight upwards comes from the rapid extension of the hips, knees, and ankles. Athletes who have mastered the leg and footwork of jumping should have no trouble transferring this movement pattern to the upward drive of the barbell for the jerk. Then the split footwork which the second aspect that involves the actions of the feet during the split; people think the feet move and land simultaneously, but to make a successful jerk requires the rear foot to strike the platform first, followed shortly by the front foot which seems like they are almost striking at the same time. Rear foot striking first gain traction and the body moves in the opposite direction. If the rear foot strikes first, the body moves forward and should end up directly under the bar. If the opposite occurs, the front foot striking force will push the body backwards/out from under the bar which will cause the jerk to be lost in front.
Now to address the flexibility which is required part of the split and the pull under squat. There are many factors of flexibility I’m going to focus on ankles, hamstrings, and hips:
- Ankles: starting from ground up:
- Knee-to-wall mobility exercise :Stand in front of a wall in a split position with all your weight distributed to your front leg.
- Without lifting your heel off the floor, drive your knee forward until it touches the wall, and then return to the start position.
- If this was easy, move the foot backward half an inch and repeat.
- Continue to increase the challenge until your heel starts to lift off. When that happens, return to the last distance you were still able to complete properly.
- Do this for both legs and monitor if both legs are equal distance from the wall or thereabouts. Imbalances are common and should be identified when possible.
Barbell set hold: Another form of stretch that is nice and easy involves resting a barbell across your knees while in a squat position. Try bringing the torso upright as much as possible while staying on heels and pointing toes forward do 3 to 4 sets of holding 15 seconds each set.
- Hamstrings: PNF stretching is recommending using a band or a partner, use the hold resist hold technique, as the movement will get the muscle spindles and Golgi tendon to loosen up the hamstring and make it contract and extend much easier: lay down flat on the floor right leg straight and upwards at 90 degree, left leg flat and straight on the floor, partner or band will make the right leg is pulled towards the athlete until a stretch is felt, then the athlete will press against partner or band for couple of seconds then return to stretching position for the hamstrings to work. Should keep this stretch for 20 seconds, same for opposite leg.
- Hips: we need to achieve external hip rotation to avoid buckling knees, collapsing chest, or tight hip flexors. Thus floor, band, and seated external hip stretches are important. To stretch the left side, begin with your left ankle laying across your right thigh. Grab hold of the left knee with both hands and pull your left knee up toward your right shoulder. Pull to the point of resistance but not pain as you exhale slowly. This can be repeated many times, but laying on the floor and adding a band to pull is the best as it reduces the chance of a rounded back.
There are many stretches to plan to do; however, coaches should find what the best stretches addressing their clients/athletes needs, age, and body type. Most importantly is not to over step the field of practice as many coaches tend to use techniques used by Physical therapists and/or chiropractors without having the same amount of knowledge and credentials.
Footwork and flexibility are essential aspects of weightlifting, but as coaches we need to make sure our athletes and clients understand that there different methods to do achieve proper split, proper pulling under the bar, and proper flexibility. Weightlifting is all about safety and achieving optimal mobile positions can be done with proper teaching of such footwork drills and flexibility exercises.
Amer Nahhas CSCS, NSCA-CPT, USAW-L1
“The views, opinions, and judgments expressed in this message are solely those of the authors and peer reviewers. This content has been reviewed by a team of contributors but not approved by any other outside entity including the Roman Catholic Diocese of Raleigh.”
