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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[@cyclonewt]

Thanks Jeff - these are great quick tips!

[@mr.mustache4743]

Thank you for the info, much appreciated.

[@donspradley6912]

Solid advice! Thank you

[@jonathanrich2395]

Great tips! Clear and Concise! Would love to see more tips and videos from this guy!

[@salemastery]

Great instructional video, Thanks coach

[@allinoneclips5070]

Thanks for help ..

[@RodrigoHernandez-wc4ej]

Great content 👌💪 Could you do a video on shortened muscles? (For me it’s the forearm flexors and the hamstrings)

[@nazmulhaque7146]

Underrated channel

[@johnscards4633]

Good stuff

[@jonathanrich2395]

Any tips on how to do proper Split Jerks? I have been experiencing some pain in my lower back and knees, so I am sure there's something I could be doing differently to improve this. A video on Split Jerks would be so helpful! Thanks in advance!

[@RiQWitDaBliQ]

Can you do a tutorial for c&j for bigginers to Olympic lifting.

[@aprlv6732]

Can u suggest a single leg routine for strength balance and size

[@davidrioux611]

Can lifters use the set two exercises with the clean?

[@BigRed1654]

for the snatch and clean...how critical is it that you keep the bar path close to your body?

[@clintoniacuone2748]

Austin McCollum very important. otherwise you’ll either have to jump forward to make the lift if you send it out front or jump excessively backwards if you overpull it and throw it behind you

[@psybcreations7152]

Thankuu🥹❤️

[@joshmurphy7762]

Bring back Jake!! Nothing against Jeff, just like Jake better.