Pulling technique part 4

The diagram above is of the snatch, but the description of proper pulling technique applies to both lifts. Here's what the diagram says: 1. Starting position: bar towards front of base due to forward angle of shins. 2. Bar at knee height: as legs straighten, shins move back allowing the bar to be eased in over the center of the base. 3. Full extension: bar carries slightly forward as hip fulcrum is driven in and up. 4. Receiving position: bar is taken back slightly to bring it over the lifter.

The illustration at the right is a close up of # 2, above. It shows the bar leaving the platform and reaching the knees. There is a shallow "S" shape to the pull. The pull is not a straight line, but very close. When the lifter bends to grasp the bar, the angle of the lower legs causes the bar to be a little forward of the lifter's center of gravity. As he begins the pull, the shins actually move back and out of the way of the bar. This allows the bar to be over the center of gravity where the lifter can apply maximum force. Use the menu on the left to continue.