The Pull

May 31, 2016

 

There is only one pull in weightlifting. It starts at the Set position and ends at the Receiving position. The different numbers and words we have put on different points or sections are only for our own ability to measure the lineal progression, positioning and speed difference of the bar and the proper body positions throughout the entire movement. And, that, while useful, gives a less than useful guidence to the lifters trying to understand what is supposed to happen. Often we tell lifters that you cannot think and lift but then give them many things to think about.
What should happen between the lifter and the bar as one, is that the lifter should endeavor to move faster through each successive stage of the movement until he's done. So, the rhythm, which should be familiar to any throwers out there is-slower to faster until you're done. In a weightlifter's pull that means slower from the Set to fastest entering the Receiving position. As with track and field throwers, that does not mean you should be SLOW at the start but it does mean that there will be more and more speed gained, in your mind, through the whole movement from Set to Receive(squat or high catch of a Power version). You will gain some speed at the start as your technique gets better and you become stronger but certain positions must be attained and through some distance, maintained, whether it is a throw or a lift. With that said, it still comes down to "Faster as you go."
Now, in actual speed and force output on the implement, this is not purely true. We know, for instance, that in real time there is a slight slowing of the athlete at Readjustment. The athlete must forget that and get through that with haste. We know we accelerate the bar most at the effective point of hip/knee extension. This must be forgotten, as well, by the lifter. However, what many lifters DO forget is that the acceleration of the bar is NOT the end of the pull and they allow themselves to drift or float and drop to the Receiving position, which is disastrous. In this respect throwers and lifters differ. Throwers release their implement. Lifters have to catch what they just launched! At the point of catapulting the implement UPWARDS, a lifter is only half done. Thus, due to the time constraints of dealing with gravity, the lifter should be feeling "the need for speed".
The transition from an upward extension to a downward slingshotting (catapulting) of the lifter is critical and cannot be thought of as simply dropping down or given a lesser status. Whether you think of it as Pull under or Jump down, it must be fierce and you must gain the position you want at the end, on the trip downward. Have elbows around and back stiffened and eyes up level or more before you ever feel the bar again, so that you can resist it and use it when you do reach The Receiving position.
The Pull is nearing its completion and "There can be only one."

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