Pulling technique part 5

This diagram shows the "S" shaped pull for the snatch. This also applies to the clean for the clean and jerk. The only difference is how high the bar has to be pulled for each lift. The snatch is pulled to chest height; the clean is pulled above the waist. Pulling technique is one example of bodily proportions governing the best path the bar should take. A straight line is not the very best path for the bar to travel. It's very close to being straight. However, don't bounce the bar off the thighs. That will put the bar too far to the front and in the wrong position when you try to catch it overhead in the snatch or at the shoulders in the clean. Diagram "A" and "B" show a perfect lift. Diagrams "C" and "D" show two basic errors. (I'll start with "D" and then "C.") Diagram "D" shows a common mistake. The bar is moving away from the lifter at the start of the movement. This can be caused by: 1) The inexperienced lifter fearing he will bang the bar against his knees. His knees are set forward in the starting position, so he subconsciously is lifting the bar out and around the knees. 2) When the lifter bends the legs to assume the correct position, the barbell is pushed forward and rolls away from the lifter. 3) Starting the lift with the hips too low. The action of the barbell travelling forward tends to pull the lifter off balance and on to his toes. The heavier the bar, the more likely this effect will be. When the lifter is off balance he can no longer exert maximum force. With the bar too far out front, the lifter tends to pull the bar back toward himself. This redirection of the bar makes it uncontrollable. Diagram "C" shows the second technical mistake that occurs when the backward movement of the barbell is continued past the knees, pulling the bar in toward the hips. This action results in either: 1) An exaggerated swing of the bar forward in order to drive the hips in for a complete upward extension, or 2) The hips staying in a fixed position and the shoulders being thrown back vigorously and the barbell being pulled back. In other words, the bar is swung out to the front and then pulled back in. Both these errors result in the lifter being unable to use his full power. He is at a disadvantage with his leverage. If the bar and lifter are in the correct position as the bar passes the knees and brushes against the thighs, he chances of a successful lift are high. In diagram "E" the dotted line 2 shows the bar to have been pulled forward usually due to an incomplete extension of the body. Dotted line 3 shows the bar has been pulled back due to the lifter "leaning" back during the pull. The errors in "C" "D" and "E2" and "E3" result in loss of momentum and less effective use of pulling power. The next page shows the way one lifter traced the path of his pull with a flashlight.