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The First Pull

By Michael W. Favre, M.Ed.

Director of Olympic Sports Strength & Conditioning

University of Michigan

Original version published in USA Weightlifting Magazine Volume 25, Number 1, 2006

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The 1 st Pull

The 1 st Pull is the initial phase in the clean, snatch and their related exercises, and occursfrom the moment of separation (MOS) of the bar from the floor to, or just above, theknee. There are several reasons why it is important to execute the1 st Pull correctly. First,it pl aces body s levers in a strong biomechanically efficient position to get the barmoving without expending too much energy. Second, it establishes and maintains anoptimal combined center of gravity (COG). Third, it precedes and can potentiate theDouble -knee Bend, Scoop or Transition phase which in turn sets up the 2 nd Pull. The2nd Pull is when the lifter explosively pushes into the ground resulting in both knee andhip extension and plantar flexion (commonly referred to as triple extension ). If youwant to finish correctly then it is advisable to start correctly. Big lifts are made or lostduring the 1 st Pull.

Starting or Set Position

The starting or set position will vary slightly depending upon the lift (snatch or clean),flexibility and body type. The three basic body types are Type 1 (long arms & legs, shorttorso), Type 2 (proportional), and Type 3 (short arms and legs, long torso).

Establishing a proper starting position (see fig. 1) is not quite as simple as just bendingdown and grabbing the bar, actually there a number of key elements that are necessary ifthe weight is to be optimally lifted from the floor. To begin, the lifter will be centeredon the bar, with the bar bisecting the area of the metatarsal-phalangeal joint (MPJ). Thefeet should be flat, the weight distributed over the center of the foot (area of support) andabout hip-width apart at the heels. The toes may be turned out about 10-15 degrees. Thelifter will then lower him/herself to the bar, to a position in which the knees are in linewith the feet with the hips usually slightly higher than knees.

Fi ure 1: Startin osition.

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The posture of the upper body should be with the chest inflated and raised, shoulder

blades pulled back and the trapezius muscles stretched with the back straight or slightlyarched (depending on flexibility). By inflating the chest in the previously described

posture you establish a pneumatic brace to prevent the back from rounding forwardduring the pull. The head should be neutral or slightly tilted up. The shoulder jointsshould be over, if not slightly ahead of the bar, with the arms straight and elbows rotatedout. The arms are only hooks for the bar. Use of the Hook Grip (see fig. 2) willensure the firmest grip on the barbell.

Grip width will also be lift dependent. For the snatch there are a few of methods to estimate grip distance. The first method (see fig. 3a) is to measure from the middleknuckle of an outstretched arm to opposite shoulder. The second method (see fig. 3b) isto measure from elbow to elbow. Finally, one can also estimate by standing in an upright

position with knees flexed (see fig. 3d) in a squat so that the bar rest at the hip flexorswith arms straight. This would also be the position you would be in just at the end of theDouble -knee Bend, Scoop or Transition phase and beginning of the 2 nd Pull when the

bar brushes your body.

Figure 2: Hook Grip

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Figure 3a: Estimation of snatch grip method 1 (opposite shoulder to opposite knuckles using

broomstick, dowel, or rope).

Figure 3b: Estimation of snatch grip method 2 (elbow to elbow using broomstick, dowel, orrope).

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Figure 3d: Estimation of snatch grip method 3 (bar rests at hip flexor area).

Figure 3c: Estimation of snatch grip from methods 1&2 (using broomstick, dowel, or rope).

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For the Clean (see fig. 4) , use a shoulder-width or slightly wider-than shoulder-widthgrip. You may also use the third method used in the snatch, but the bar should rest on theupper thighs.

Starts

There are a couple styles of starts to the 1 st Pull. The styles include the static anddynamic start. There are several variations within the styles that will depend upon theindividual lifter and the philosophy of their coach.

The static start is best for beginners. It establishes a strong, balanced starting position.It is also fairly simple to teach and learn. The static start does have its limitations. It isthe least powerful of the starts due to the lack of movement prior to lift-off. This priormovement would allow the lifter to take advantage of the stretch reflex. Also, the legsand hips can become fatigued by supporting the lifter in the set position. Yet,regardless of type of start, the lifter must pass through this position, so it is imperative toestablish the static start in the beginning.

The first dynamic start discussed will be the hip lowering start. There are twoslightly different variations of this start. The first is where the lifter, after attaining

proper foot position and grasping the bar, raises the hips higher than the set position.Then, after a slight pause, lowers the hips and immediately lifts the bar from the floor.The second variation has the lifter in the set position and then dropping their hips towhere the legs are fully flexed and back is nearly vertical. Once this bottom position isattained the lifter immediately changes directions and lifts the bar from the floor.

Figure 3d: Estimate of clean grip.

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The second dynamic start involves the oscillation of the lifters body. After getting intothe set position, the lifter raises and lowers the hip in a rhythmic fashion prior to lift -off. This oscillation may be done once or multiple times. Many of the top competitiveweightlifters use this method.

The third dynamic start is called the dive start . In the dive start the lifter approachesthe bar and attains proper foot position. While standing, the lifter sets their back, takes adeep breath and descends to the set position, grabs t he bar and immediately goes intolift-off. This start requires great athletic ability, large hands and lots of practice. WesBarnett used this technique to win a silver medal in the C&J at the WorldChampionships. Remember, that regardless of the style used, the lifter must still attain theset position (although not necessarily in a static fashion) in order to optimally lift the

bar from the floor.

The Pull

At the MOS i t is important, especially with beginners, not to rip the bar fr om the floor.

Ripping the bar from the floor can cause the lifter to roll onto their toes and/or lose theset position resulting in a poor bar trajectory. A poor bar trajectory can result in lessforce production during the all-important 2 nd Pull. Experienced lifters may appear to ripthe bar from the floor (i.e., Bulgarians), but they are more likely employing one of the

previously mentioned dynamic starting techniques . Smaller lifters can benefit morefrom a faster 1 st Pull than larger lifters due to limb lengths. The reason is that musclescan exert more force while stretched rather then when shortened. Thus, the bar must beabove the knee in order to apply maximal force. The smaller lifter will begin with the barcloser to the knee, thus allowing them to begin in a more extended (stretched) positionthan their taller counterpart.

At the moment of separation the lifter will overcome the inertia of the barbell by firstextending the legs (the prime movers). During the extension, the knees will move backuntil the shins are nearly vertical, resulting in a shift in weight distribution from thecenter of the foot toward the heel. At the completion of the 1 st Pull the weight should beover the heel. Throughout the 1 st Pull the shoulders and hips rise as one (See fig. 4a and4b) , while maintaining a constant back angle in relation to the floor, with arms straightand elbows rotated out .

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Balance can be a problem due to the lifters COG moving away from the bars COG.Maintaining balance i s dependent on the relationship of the COGs (lifters and bars) andthe base of support (the lifters feet). To remedy this, the bar and knees must be directed

backwards while keeping the shoulders over or ahead of the bar. This keeps the COGs

Figure 4a: Start

Figure 4b: Finish

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closer toge ther and the bar over the center of foot, thus ensuring that the lifter doesntwaste too much strength on maintaining balance. The ability to keep the shoulders overor ahead of the bar is due to the strength of the spinal erectors, abdominals andhamstrings. Again, the 1 st Pull lasts from the MOS to, or just above, the knee.

Conclusion:

The goal of this article was to illustrate the importance of establishing proper pullingtechnique for the 1 st Pull as well breaking down what that proper pulling technique is.Without establishing a proper 1 st Pull the lifter will find him or herself in an ineffective

position resulting in a poor, or no transition phase from 1 st to 2 nd Pull, thus, negativelyaffecting the 2 nd pull.

Bibliography:

1. Brewer, C., Favre, M., Lowe, L. 2005. Weightlifting for sport specific benefits.www.coachesinfo.com

2. Dreschler, A. 1998. The Weightlifting Encyclopedia: A guide to World ClassPerformance. Whitestone, NY: A is A Communications.

3. Favre, M., 2005. The 1 st Pull in weightlifting movements. www.coachesinfo.com 4. Jones L. 1991 Seni or Coach M anual , United States Weightlifting Federation

Coaching Accreditation Course, USWF, Colorado Springs, CO

http://www.coachesinfo.com/http://www.coachesinfo.com/http://www.coachesinfo.com/http://www.coachesinfo.com/http://www.coachesinfo.com/http://www.coachesinfo.com/