http://youtu.be/Etpg_PfFiZ8
The pull is the foundation of any lift, screw this up and you’re going to have a heck of a time trying to re-position yourself. As our team is starting to increase the intensity on the classical lifts, we’ve been seeing some common errors amongst our lifters. For our team, we’re finding our lifters are not allowing the bar to sweep into the legs and stay over their center of mass. In essence this means they are shifting forward too early.
Analyze this pull:
From the start of the first pull it was off, you can see during the first pull the weight slight shifting forward. If you stop at the 2 second marker you can also see the bar transitioning forward to adjust around the knees. At the 3 second marker you can see the bar hanging toward the toes instead of the mid-foot, and it all just trickled down to shit from there. This is why the first pull is so crucial to the pull, you screw that up and it’ll mess up the transition and the double knee bend.
*Here you can see the aftermath of a bad pull- The weight shifting forward too early and crated the weight to distributed toward the forefoot.
While the pic is fuzzy, you can see in the video (3sec marker) and in the pic that the lifter is shifting forward too early, therefore not allowing the bar to sweep into the legs and allow a strong double knee bend shown in the below pic at the top far right.
Here is a great pic of a strong extension point, where the bar come into the hips and not hips to the bar. Notice that the bar is still in line with the COM.
To fix these common issues we’ve been implementing a drill taught by Don McCauley that’ll force the weightlifter to keep the weight toward the back and help stop them from shifting forward.
So far we’ve found this to be a simple yet effective drill with great carry over to the lifts and even the jerk for weight distribution. Hope this was helpful.
Stay strong,