You cross over, meaning your front (left) foot lands on and over the center line. For a guy your size, your feet should have a good 10-12 inches of space (if not more) between the insides of your ankles. I should be able to roll a basketball down the center line when you are in the receiving position. To fix it, practice both lunges (to warm up that position) and jerks with moderate loads, checking your foot position each time. The fore-aft distance will be shorter for lighter weights and longer (deeper) for heavier loads. The width should be the same on all of them. Fixing your foot position in the jerk receiving position will give several inches more depth and be far more stable.
Alex,That's a very useful video. You don't look like the same athlete as in the one you posted yesterday.First, be encouraged that you are doing some important things well already.-- In those OHS, good bottom position in terms of depth and a locked, nearly upright torso, and good strength. -- Similarly encouraging bottom position in the squat cleans, and better yet, you go under the bar smoothly and can rack them fairly deep. -- Nice straight dip and drive on the jerks.Here's what I think you should work on first.Snatch1. Get your feet in the same plane. Put your toes on a horizontal line marked on the platform. Do it every time.2. Get your feet moving from their pull position to their receiving position, and nowhere else, on every lift you do. Don’t thrash and land all over the place from lift to lift – that’s just practicing and ingraining doing it wrong. A power snatch should look just like a squat snatch but for the depth of the catch and arrest of the barbell.3. Lose the excessive arm bend. Ingrain the feeling of pulling with straight arms by doing simple pulls with straight arms. Experiment with rotating your elbows out and pulling your shoulders back. Take the slack out of the system in the starting position by gradually applying pressure to the platform in the liftoff-- think "push the platform away," don't think "pull," which to your CNS right now translates to "contract the arm flexors." Ingrain the pulling movement with straight arms with pulls from blocks at mid-thigh, then above the knee, then below the knee, then pulls from the floor, in that order, over several workouts. Be aware of what leg and hip extension feels like in your upper legs and hips (it feels like the top half of a back squat feels in your upper legs and hips), and apply ALL of the propulsive force to the bar with THAT, not with arm flexion. Don't go to Step B if you can't do Step A. When you can do all those things with straight arms, move to sets of 1 or 2 pulls followed by a snatch, keeping the arms the same from start to the top. You have got to be methodical and disciplined about this. Cleans Your best of the three lifts by far. Only major correction at this point is to eliminate the arm bend in the propulsion phases. Prioritize the other two lifts (Snatch and Jerk) and maintain what you've got in the clean until the bigger problems in the snatch and jerk are fixed. That means spend 40% of your time on the snatch, 40% on the jerk,and 20% on the clean for the next several weeks.JerkYou cross over, meaning your front (left) foot lands on and over the center line. For a guy your size, your feet should have a good 10-12 inches of space (if not more) between the insides of your ankles. I should be able to roll a basketball down the center line when you are in the receiving position. To fix it, practice both lunges (to warm up that position) and jerks with moderate loads, checking your foot position each time. The fore-aft distance will be shorter for lighter weights and longer (deeper) for heavier loads. The width should be the same on all of them. Fixing your foot position in the jerk receiving position will give several inches more depth and be far more stable. Go faster and be more aggressive driving yourself down into the receiving position (once you have the position itself dialed in).Good luck – but if you practice correctly, you won’t need luck.
