Pulling technique...part 2

Pulling technique is vital to an Olympic lifter. To pull most effectively the lifter must be in the correct position. The lower legs are vertical because his weight is distributed over his entire foot; not toward his toes. The lower back is arched and stays that way. His arms are straight and his shoulders are over the bar, or just slightly in front of it. The pull from the floor should start slow and gradually build up speed. The bar must be pulled under control. Don't jerk it off the floor. The bar will not hit the shins if the lifter is in the correct position. The angle of the back remains the same until the bar passes the knees. After the bar passes the knees it will brush against the thighs, maybe only for an inch or two, and then it will be in perfect position to pull with the traps. Where the bar actually contacts the thighs depends a lot on the bodily proportions of the lifter. --------------------------------------------------------------------------------------------------------------------

The top pull, when the shoulders are shrugged very hard and fast, can only be done correctly if the pull from the floor is correct. Top pull "explosion" starts from the floor. What that means is you can't EXPLODE at the top like the best lifters if you start improperly from the floor. Here are a few technique reminders to make sure you are positioned perfectly to explode at the top by pulling perfectly from the floor to the knees. 1) set up with your shoulders "over" the bar: your hips must be above the height of your knees and your shoulders must be above the height of your hips. This should position your shoulders well in front of the bar. 2) back must be "arched" (or "locked in") as the bar comes off the floor : if the back is rounded, you will not utilize your legs as well and inevitably swing the bar and cut your pull. 3) pull "flatfooted": if you stay flatfooted with your shoulders in front of the bar as you pull to the knees, the bar path should actually be back toward the shins (some people say that as you pull, the knees straighten and move back). 4) hips and shoulders rise together: as the bar goes from the floor to the knees, the hips and shoulders elevate at the same rate. Get someone to watch you from the side to make sure this is happening if you can't feel this yourself. 5) keep the arms straight as long as possible: right off the floor, many lifters bend the arms. As soon as you bend the arms, you lose power from those strong legs! Use the menu on the left to continue.