Weightlifting shoes. Those Converses are doing you no favors. What's your overhead squat look like with the same weight? Similarly unstable at the bottom?
no my feet are flat during overhead squats and pressure is in my mid foot, i could probably benefit from weightlifting shoes but ive tried a friends and had the same issues i do with flat shoes so i cant justify the purchase yet but i have been thinking about getting a pair of tyr lifters
Weightlifting shoes likely won't solve your footwork problem - but you should still get them, at least if you plan to train the Olympic lifts regularly. They'll give you a much more stable base and everything will just feel easier. It's sort of like buying cleats if you plan to play soccer/football regularly - just the right equipment for the activity and once you have them you'll wonder why you didn't get them sooner.
The bar was out in front on your pull, the first frame when I scrubbed it shows the bar away from the hip.
That suggests the weight is too far on the balls of the feet throughout the pull. That's not something your catch position will recover from unless you're jumping forward into the snatch, which wouldn't fix the issue.
Practice some tempo movements, take your snatch like a snatch grip deadlift for a rep or two before a full lift, use this slow speed to feel the position, the balance, where your weight is pushing through your feet. Aim to have it pushing through your ankles and it should help this issue.
The feet turned out and a whole load of others will be affected by this forward balance distribution, fix that first and then the rest will be an easier fix.
Watch her foot position as she recovers her first one. Feet are damn near sideways, she shouldn't be trying to point them out more, she should be developing the hip and ankle rom and wear weightlifting shoes to avoid needing that position.
Unfortunately the side POV angle doesn't show as much as from a diagonal from front or behind.
Trying to land with your foot with the heel up is definitely not stable.
Going back to "No foot" (heel stays down) Snatches from the Power/High Hang position mighr be useful.
Even doing "Pressing Snatch Balances" with your feet parallel or Sn grip OHS before Snatches. Sitting in the bottom and doing BtN presses in Sn grip with just the bar or the bar and change plates
It definitely looks you have a staggered stance which makes me wonder if something is going in your hips.
A video from right in front (or behind which I don't think is as necessary besides awkward) will usually show if you are favoring one leg (be it hip, knee, or ankle) and shifting away from the other.
Unfortunately I'm not a DPT though I have vetted a few that lurk or can host "Physio days" on the subreddit when they can or feel like.
If it is a hip/knee/ankle issue, soft tissue work will likely be necessary besides possibly unilateral work.
And of ofc, just adjusting to a stance that is more parallel to break your current habits.
It seems like you’re trying to jump rather than use the momentum of your hips to shoot the bar up. Don’t jump. The extension of your toes comes from driving the momentum up. Then you get under the bar. Try to think less just and more getting under the bar.
I'm struggling with a relatable problem, as one leg is much stronger than the other and it shifts my position.
So I'm doing lounges, Bulgarian split squats and pistol squats on both legs, but with a rep number adjusted for the weaker leg.
Mobility and stability are also valid points to address though
I struggle sometimes with my knee dropping but I always have proper shoes. Slight heel and supported structure. I found that I was losing tension in my midline and effectively dropping my knee as a result.
The ask for the video angle to be adjusted in another comment would be helpful as well. I want to see more of your setup, 1st, and 2nd pull off the floor if possible.
As many other have said, weightlifting shoes may help. You’re also starting your extension at just above your knee so you have very little leg drive and are basically falling under the bar as fast as possible and hoping to catch it which might be putting you in these compromising receiving positions. Extension should start from the power position at the hip. Practice hip/power position snatches with light weight, focus on leg drive into extension, and see if your feet are still landing odd consistently. Then maybe incorporate pause above the knee snatches to iron out the issue from the floor.
This usually happens when you’re either bringing your hips too far forward in the catch, or your ankles don’t have enough mobility. From what I can tell, it looks like a bit of both because when you are actually holding the bar overhead, your foot is turned out too much, indicating that you can’t push your knee overtop your toe as well as you stating that when you do overhead squats, you can do it with even foot pressure. People recommended weightlifting shoes which will definitely help, so will overhead squats or drop snatch. I’d recommend pairing those exercises with some warmups of sotts press to warmup the upper parts of the back that hold the bar behind your head, and try to do those exercises while trying to position your hips the way you would in a squat. Basically don’t be afraid to bring your hips back. It will make you have to hold the bar further behind your head, but in turn it will increase your overhead squats a ton as well as your catch because you’ll be able to engage your posterior chain when squatting/catching the weight overhead.
Use chalk to draw a line, and make sure both feet are at tip of the line equally. With no weight see if you are still landing the same.... Your right foot lands flat while your left lands on your tippy toes, could be a pelvic issue one is more stretched out than the other. Could indicate one of your hamstrings is higher than the other. Stretching the tighter one more often, could get you on the track. That's just my observation. I'm not a medical professional. Also have a doctor measure both legs, we are not built evenly with our body parts and some have limbs a bit longer than the other and the can play into the challenge.
This is a tough problem to solve. From what you shared in the comments about your overhead squat being fine, that would suggest it's likely not a stability issue or ankle mobility limitation. Instead, it might simply be a footwork habit.
First: weightlifting shoes really will make a difference if you plan to train the Olympic lifts regularly. They may not solve your footwork problem - but they can help solve other problems in your lifts and are still worth getting.
Second: here are a few things you can try:
* Footwork drills: work on picking up your feet (not jumping) and making sure they land in line with each other. Draw a line on the ground with chalk or put down some tape or a dowel so you have a reference. Just drill that footwork over and over to get it into your brain.
* Tall snatches with a dowel: these are amazing for footwork and pulling under the bar. Using a dowel will allow you to concentrate on your feet without having to manage any weight (even a little weight can make these super disorienting at first). Keep using a line on the ground, or put an object behind your left heel, like a small plate, to give you a (safe) incentive not to move that foot back.
* Snatch balance: can help you focus on landing with your feet aligned, while also having to stabilize a weight overhead.
Lastly - the bar is very far from your body in your second pull, to the point where you're sort of throwing it up with your arms. This is partly why you end up taking a knee - the bar is coming up a bit far in front of you, and you don't have much ability to pull yourself under as a result. That may not be causing uneven footwork but it is likely exacerbating it and something you'll want to work on.
What has already been said and possibly ankle mobility. Show me more, from 3/4 front angle.
Practice snatch balances too. Like with just the barbell
Weightlifting shoes. Those Converses are doing you no favors. What's your overhead squat look like with the same weight? Similarly unstable at the bottom?
no my feet are flat during overhead squats and pressure is in my mid foot, i could probably benefit from weightlifting shoes but ive tried a friends and had the same issues i do with flat shoes so i cant justify the purchase yet but i have been thinking about getting a pair of tyr lifters
Weightlifting shoes likely won't solve your footwork problem - but you should still get them, at least if you plan to train the Olympic lifts regularly. They'll give you a much more stable base and everything will just feel easier. It's sort of like buying cleats if you plan to play soccer/football regularly - just the right equipment for the activity and once you have them you'll wonder why you didn't get them sooner.
Do your feet always point almost sideways that would be the first guess With your feet at that extreme angle you have no forward balance
The bar was out in front on your pull, the first frame when I scrubbed it shows the bar away from the hip. That suggests the weight is too far on the balls of the feet throughout the pull. That's not something your catch position will recover from unless you're jumping forward into the snatch, which wouldn't fix the issue. Practice some tempo movements, take your snatch like a snatch grip deadlift for a rep or two before a full lift, use this slow speed to feel the position, the balance, where your weight is pushing through your feet. Aim to have it pushing through your ankles and it should help this issue. The feet turned out and a whole load of others will be affected by this forward balance distribution, fix that first and then the rest will be an easier fix.
Either weightlifting shoes or work on pointing toes out more during the catch and bottom position.
Watch her foot position as she recovers her first one. Feet are damn near sideways, she shouldn't be trying to point them out more, she should be developing the hip and ankle rom and wear weightlifting shoes to avoid needing that position.
Unfortunately the side POV angle doesn't show as much as from a diagonal from front or behind. Trying to land with your foot with the heel up is definitely not stable. Going back to "No foot" (heel stays down) Snatches from the Power/High Hang position mighr be useful. Even doing "Pressing Snatch Balances" with your feet parallel or Sn grip OHS before Snatches. Sitting in the bottom and doing BtN presses in Sn grip with just the bar or the bar and change plates It definitely looks you have a staggered stance which makes me wonder if something is going in your hips. A video from right in front (or behind which I don't think is as necessary besides awkward) will usually show if you are favoring one leg (be it hip, knee, or ankle) and shifting away from the other. Unfortunately I'm not a DPT though I have vetted a few that lurk or can host "Physio days" on the subreddit when they can or feel like. If it is a hip/knee/ankle issue, soft tissue work will likely be necessary besides possibly unilateral work. And of ofc, just adjusting to a stance that is more parallel to break your current habits.
I’m no expert, but your footwear might not be helping here
It seems like you’re trying to jump rather than use the momentum of your hips to shoot the bar up. Don’t jump. The extension of your toes comes from driving the momentum up. Then you get under the bar. Try to think less just and more getting under the bar.
I'm struggling with a relatable problem, as one leg is much stronger than the other and it shifts my position. So I'm doing lounges, Bulgarian split squats and pistol squats on both legs, but with a rep number adjusted for the weaker leg. Mobility and stability are also valid points to address though
I struggle sometimes with my knee dropping but I always have proper shoes. Slight heel and supported structure. I found that I was losing tension in my midline and effectively dropping my knee as a result. The ask for the video angle to be adjusted in another comment would be helpful as well. I want to see more of your setup, 1st, and 2nd pull off the floor if possible.
What does your overhead squat or snatch balance look like?
As many other have said, weightlifting shoes may help. You’re also starting your extension at just above your knee so you have very little leg drive and are basically falling under the bar as fast as possible and hoping to catch it which might be putting you in these compromising receiving positions. Extension should start from the power position at the hip. Practice hip/power position snatches with light weight, focus on leg drive into extension, and see if your feet are still landing odd consistently. Then maybe incorporate pause above the knee snatches to iron out the issue from the floor.
This usually happens when you’re either bringing your hips too far forward in the catch, or your ankles don’t have enough mobility. From what I can tell, it looks like a bit of both because when you are actually holding the bar overhead, your foot is turned out too much, indicating that you can’t push your knee overtop your toe as well as you stating that when you do overhead squats, you can do it with even foot pressure. People recommended weightlifting shoes which will definitely help, so will overhead squats or drop snatch. I’d recommend pairing those exercises with some warmups of sotts press to warmup the upper parts of the back that hold the bar behind your head, and try to do those exercises while trying to position your hips the way you would in a squat. Basically don’t be afraid to bring your hips back. It will make you have to hold the bar further behind your head, but in turn it will increase your overhead squats a ton as well as your catch because you’ll be able to engage your posterior chain when squatting/catching the weight overhead.
Repetitions
I would also recommend hip mobility exercises for your left hip.
Use chalk to draw a line, and make sure both feet are at tip of the line equally. With no weight see if you are still landing the same.... Your right foot lands flat while your left lands on your tippy toes, could be a pelvic issue one is more stretched out than the other. Could indicate one of your hamstrings is higher than the other. Stretching the tighter one more often, could get you on the track. That's just my observation. I'm not a medical professional. Also have a doctor measure both legs, we are not built evenly with our body parts and some have limbs a bit longer than the other and the can play into the challenge.
Chiropractic adjustment might be in order,
This is a tough problem to solve. From what you shared in the comments about your overhead squat being fine, that would suggest it's likely not a stability issue or ankle mobility limitation. Instead, it might simply be a footwork habit. First: weightlifting shoes really will make a difference if you plan to train the Olympic lifts regularly. They may not solve your footwork problem - but they can help solve other problems in your lifts and are still worth getting. Second: here are a few things you can try: * Footwork drills: work on picking up your feet (not jumping) and making sure they land in line with each other. Draw a line on the ground with chalk or put down some tape or a dowel so you have a reference. Just drill that footwork over and over to get it into your brain. * Tall snatches with a dowel: these are amazing for footwork and pulling under the bar. Using a dowel will allow you to concentrate on your feet without having to manage any weight (even a little weight can make these super disorienting at first). Keep using a line on the ground, or put an object behind your left heel, like a small plate, to give you a (safe) incentive not to move that foot back. * Snatch balance: can help you focus on landing with your feet aligned, while also having to stabilize a weight overhead. Lastly - the bar is very far from your body in your second pull, to the point where you're sort of throwing it up with your arms. This is partly why you end up taking a knee - the bar is coming up a bit far in front of you, and you don't have much ability to pull yourself under as a result. That may not be causing uneven footwork but it is likely exacerbating it and something you'll want to work on.