Скачать или смотреть How to Increase Your Speed Under the Bar

Learn how to increase your speed under the bar in your snatches and cleans using these Olympic lifting tips from Jeff Wittmer.

One of the most common faults we see with lifters and athletes when they are trying to go underneath the bar is that they are excessively jumping with their feet. This is commonly referred to as “donkey kicking.” Excessive jumping or donkey kicking slows you down because you lose tension on the barbell. This floating bar can cause the weight to crash and fall into a compromising position.

Instead of jumping your feet off the ground, it’s best to think about getting to triple extension (all the way onto your toes) and then shifting your feet into your squat position. This will allow you to meet the bar at your pulling height instead of letting it crash on you.

Three of our favorite drills to fix excessive jumping and increase your speed under the bar are:

(0:38) 1. Flat footed cleans and snatches
(1:21) 2. High hang cleans and snatches
(2:03) 3. Triple extended cleans and snatches

Practicing these drills will lightweight during your warm-up will help to dial in your footwork and increase your speed under the bar.

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