7 MIN RUNNING CLOCK
10 AIR SQUATS
SNATCH PROG REMAINDER OF TIME
1-5X5 FRONT SQUAT
2-5X2+1 POWER SNATCH + OHS
3-3 ROUNDS 10 OVERHEAD PLATE LUNGE, 40 MOUNTAIN CLIMBERS, 10 PLATE FRONT RAISE
1-5X3 SNATCH @ START AT 70; MAY ONLY INCREASE WEIGHT 5# PER SET IF NO MISSES.;
2-4X6 FRONT SQUAT @ 70
3A-2X10 SINGLE ARM DB ROW
3B-2X8 CHIN UP
1-10 ASCENDING LADDER OF
STRICT PRESS @ 95/65
YOU ARE PRESIDENT FOR THE DAY, WHAT IS YOUR FIRST EXECUTIVE ORDER?
A discussion on the technique of a pull.
A discussion on the technique of a pull.My coach and I, had a long discussion on the pull. After numerous disagreements and hours at the coffee shop, I think we both learned a few things which, I’d like to share.
1. The setup & first pull:
Is well and truly where the magic happens. It is, the most important position. I don’t know if anybody realized, but in the recent years, Chinese lifters have stopped using the dynamic start position where the butt swings up and comes down before lifting. The Chinese coaches realized that when doing that, there’s a tendency for the hips to shoot backwards and the shoulders stay low. This, along with the build of Chinese lifters (medium femur, long torso) made them realize that the technique might not be so suitable.
In the start position, the emphasis is now;
In this position, all the lifter now has to do, is use his legs to push and he/she will automatically find the bar in the pocket if the hand spacing is right and hip position is accurate.
2. Second pulls, aren’t meant to bring the bar high.
Now every time, I only hear people discussing how to smack the bar, how to pull. The idea here is simple.
Do what you need, to get the bar up in a curve, with little height, in the RIGHT position. That’s correct. We want to see that curve in the bar movement, not a straight bar path. And we want LITTLE height. A straight bar path is only going to be useful, if you’ve a teleportation device that allows you to in front about 30CM once you rip the bar.
Now look, lovely looking lady. Feel so bad for using her as a demo, but anyway…..
She has a very straight bar path. Here’s the issue. Realize how the bar’s forward, and even in this picture, you’ll see that the bar isn’t exactly very close to the body, which is what we NEED. And upon receiving, look how far forward that bar is. She catches it now, but with an extra 30KG? Hello barbell to the floor!
You’ll never see an Olympian or world class lifter lift like that. This is more like what they look like.
NOBODY, jumps to get a straight bar path in weightlifting. They always lean back slightly to finish with an S pull. Go look for graphs of the movement, broken down to illustrate the actual bar-path. It’s an S shaped pull.
In the Bulgarian training, one thing they say is “Your technique isn’t going to make the major difference. It’s how you train“, and I do agree. There’s a percentage that technique will help you with, so any lifter with good technique will always lift better, all things being equal. But at the end of the day, it’s how hard and often you train and know how to use THAT technique you developed. HOWEVER, I highly doubt Ivan Abadjiev will allow a straight bar path pull to any lifter.
Remember, there isn’t such a thing as a triple extension. Your ankles isn’t going to do jack shit to your bar height. It’s just a violent hip thrust that gets that S curve. However, the hell you’re going to get that hip thrust, is entirely up to you. I’ve tried a billion ways to explain the thrust, but every lifter ends up finally developing their own style of a thrust. The only thing that matters, is the bar stays close to the body, goes into that position overhead, where it can be locked out.
That means, bar is right above the lumbar, hip and ankles, nicely punched out wherever your shoulder is (depending on your psoas flexibility) and solid.
Secondly, the goal in the second pull, isn’t height. It’s position. There’s no point, having a super high bar, seriously. The bar just needs to be high ENOUGH to get under. Too much bar height, can cause you to jump which is detrimental to lifting heavy weights. That “jump” that you see, is well and truly just an almost “negative” byproduct of “excessive” thrusting/popping of the hip.
Now, start that argument where “If you have a higher bar path with lighter weights, that means with heavier weights, you’ll have a slightly lower pull as opposed to being crushed” and I’ll knock your head with a mallet. I’ve heard of that theory a thousand times and it never ever seems to work. As the weights get heavier, these guys who pull higher, do not dare or cannot understand how to reverse quick enough to get under the bar. They stay in the air for far too long.
Don’t take specific, individual, isolated anomalies like Dimas to argue that having a good power snatch/clean makes you lift more.
I’ve tested this myself. I only did power versions (No HALF catch positions) for 2 whole months and saw my power snatch shoot to 110KG and power clean to 135KG. Snatch and CNJ? Snatch dropped from 120KG to 117KG ( I tried it 8 times), cleaned slightly better, though. However, I always have a hard time standing once I rack it.
Why? I kept bloody overpulling the bar and couldn’t get under to catch it and bounce up. I’ll end up catching it, and falling backwards or catch it, shake and lose it forward.
All you need to do is, know where you need the bar to be when catching, pop the bar till it reaches the height, and catch it there. I say yes to mixing power versions and classic versions. No to overpulling.
Google Apti Aukadov, Mete Binay, Lu Xiaojun , Hysen Pulaku training. They all pop the bar to a height which they desire, and stand up without needing to fight a backward motion due to the swinging of the bar.
In fact….I’m going to go as far as saying, full knee”extension” is actually detrimental for lifting heavy weights. I’ve noticed, and actually even saw a chart that showed the angle of the knee and hip. The top lifters never seem to actually FULLY extend. At maximum, the knee angle is only 170 degrees.
Here’s the picture!! So yeah, don’t jump. Just extend hip.
So ladies and gentlemen. The simple guide to the pulls. Solid first pull position, bring to hip, pop just to the right height and whip self under the bar.