Articles  >  Olympic Weightlifting Technique
Why We Turn The Feet Out In The Pull
Greg Everett
February 1 2018

Not a lot of people want to fight the turning out of the feet in the pull like they do in the squat, but just in case, here is a quick run down of why we want the feet turned out about 10-20 degrees relative to the centerline.
  1. The knees need to be pushed out in the starting position and first pull, and turning the feet out keeps the knees more aligned, although it's not necessary this alignment be perfect. The knees-out position allows the hips to move closer to the bar (creating a more upright posture).
  2. It's stronger. Glyadkovsky & Rodionov found that forcing lifters to pull with the feet straight forward reduced snatch and clean weights by 2.5-5kg.
  3. It allows the hips to move more naturally, meaning a better back arch and smoother pull from the floor.
Generally I have lifters turn their feet out to whatever degree they feel is natural and only intervene if it's less than about 10 or more than about 20 degrees, or their chosen stance is in some way causing a problem in another aspect of the lift. Some lifters will have the exact anatomical peculiarities than make a toes-forward stance appropriate—but they are few and far between, and it will be apparent in these cases that turning the feet out is creating problems.
Please log in to post a comment