An Amateur's Look at the Weightlifting Pull

Weightlifting, like any sport with a need for technical proficiency, has certain positions that seem to be critical.  To clarify, I am not a guru of the sport, but rather a late arriver to the game that has studied it quite a bit in my short time.  If you a want more geeky analysis, seek out actual experts.  I am going to give the novice a few things to look for, from a positional standpoint, to really keep an eye out for.  Use a video camera, in lieu of a good coach, and try to make certain you hit these positions.   In this first installment I will break down the pull from my perspective. 

Pull

Start Position – the start position can vary.  I have seen and tried with my shoulders starting behind the bar from the floor, over the bar, and ahead of the bar.  For the most part, everyone eventually gets to where their shoulders are just ahead of the bar as the weights comes off of the floor.

Below the knee - As the bar is just below the knee, as is true for any pull, the back must be straight.  Additionally the shoulders should be in front of the bar with your weight clearly off of your toes.

Hip - When the bar gets to the hip (or high thigh for clean), this is called the power position.  You should still be off the toes and the shoulders should have moved to where they are now behind the bar slightly.  At this point, the bar should clearly be in contact with the body.  The knees will be bent after having straightened prior.  This is referred to as the double knee bend.

Finish - The final portion of the pull up is called the finish position.  At this point there should be maximum extension of the hips and knees. Some lifters end up on their toes while some don’t.  Additionally the shoulders should be well behind the bar.

Pull under - The last of the pulling is actually where a change of direction takes place.  As the bar reaches its maximum height at full extension, the lifter will now quickly pull himself under the bar to try and beat it back down.  To clarify, this is a pull of the lifter down as opposed to a continued pull of the bar up.  Make sure that the bar is still over your base of support (feet) and not out front of it.

Next time we will find out how to catch the bar after the beautiful pull.  Again, this is just an amateur’s look at the pull in weightlifting.  Just as a quick reminder, the American Weightlifting Federation's kick off meet will be live steamed from Las Vegas on January 16 - 18 with a whole batch of big name competing.  Don't miss it.