Stay Off Your Toes
By Donny Shankle
Stay off your toes when you are lifting. You should never be on your toes except when “Finishing” during the pull, the last moment of the “Drive” during the Jerk, or when having your back heel up during the “Split”. Some coaches will tell you to pull from your heels or the center of your foot. I find it’s easier to think about just staying off your toes. If you go to your toes during any point of the Snatch, Clean, or Jerk then the bar is controlling you and pulling you out of the LOB. This reduces your chances of completing the lift. For the pull this is usually caused from having a weak or inflexible posterior chain. Setting up to the bar incorrectly could also be a factor. An easy way to ensure your set up to the bar is exact every time is to bring the first eyelets of your shoes directly under the bar. Poor flexibility in the wrists and shoulders, having a weak posterior chain, and being anterior dominant will all contribute to lack of coordination during the Jerk. When you Jerk, think about dipping and driving in a Smith rack. The straighter you can keep it the better. Weightlifting is not ballet. Move your feet with authority. The stronger you get the easier it will be to stay off your toes and the more coordinated you will be.
For training consultation and/or video analysis of lifts, you can email Donny at email@example.com. Fee is donation-based.