What Is Weight-Pulling Movement?
CHAPTER 1: Weightlifting Pulling Movements
1.1.1 Shoulder Shrug: Clean Grip and Snatch Grip (CGSS & SGSS)
Starting Position
● With the barbell resting on the technique boxes or in the rack, have the lifter place their hands on the bar using their favorable clean or snatch grip length. In conjunction to spacing, it is advantageous for the athlete to utilize the hook grip to prevent losing control of the bar and prematurely bending of the elbows during the extension phase of the lift.
● Once the lifter has assumed a proper grip, the lifter should remove the barbell from the rack or technique boxes, ensuring that their stance is similar in width to their traditional position used in partial pulling movements. Specifically, the feet should …show more content…
be near hip width with the toes slightly open for comfort.
● While in this position, the lifter will need to maintain an isometric contraction of the musculature surrounding the upper and lower extremities, as well as the posterior musculature to remain erect and upright. This “tight” position can be the result of having the athlete inhale deeply in order to inflate the chest. At this point the bar should be at a position in which it is in contact with the body and would “brush the thigh” during the second pull. Most often, the barbell can be seen high on the thigh near the pelvic area. Minor differences in bar height will be seen when changing from the clean grip to the snatch grip. Specifically, the bar will be higher on the thigh when the athlete is performing snatch-grip shoulder shrugs due to the abbreviated arm length as a result of the wider hand spacing.
● Before descending into the peak power position, the lifter should make sure the elbows are rotated out and wrists flexed.
These two biomechanical adjustments allow the barbell to stay closer to the athlete’s body during the lift.
● Lastly, the athlete should be cued to anchor themselves with their heels so that the descent is linear allowing for proper muscle activation to occur. Teaching the athlete to “sit on their heels” will allow for greater control and bar speed to occur at the top of the lift as a result of better positioning.
Descending Phase
● Cue the athlete to maintain an upright position of the upper body during the descent by continuing to contract the posterior musculature in an isometric manner in order to avoid any potential anterior pelvic tilt. The athlete should continue to descend on their heels to allow for stabilization and optimal muscular recruitment.
● Descend into a ¼ squat position with a knee angle at approximately 120 to 130 (wide range to account for novices to well-trained individuals). This bent knee position is often referred to as the “peak power position”.
● Regardless of stature, the preferred angles of the peak power position are approximately 60-70, 120-130, and 140-150 at the ankles, knees, and hip, …show more content…
respectively.
● During the descent the barbell should not deviate from the original position on the thigh. Most often, a change in bar placement on the thigh during the descent is the result of either unwanted forward flexion of the hip joint (chest drops) or spinal flexion.
● Finally, at the end of the descent the athlete should feel “loaded” in the hamstrings group due to the acute overstretching of these muscles and “anchored to the floor” through the heels.
Shrugging Phase
● While in the “loaded” position, which is designated by the joint angles listed above, the athlete should begin to aggressively shrug the barbell “up and in”.
● The athlete should maintain an isometric contraction of the posterior chain and mid-section to prevent any flexion or hyperextension of the torso during the shrug.
● In addition to cueing a strong and aggressive shrug, the athlete should be instructed to flex the wrists in slightly. The flexion of the wrists will assist in keeping the barbell “in” towards the lifter.
1.1.2 Pull to Knee: Clean Grip and Snatch Grip (CG-P2K & SG-P2K)
Starting Position – Preparation
● The athlete should approach the bar on the platform with feet positioned approximately hip width apart. The bar should be situated just above the mid-foot while the feet are pointed slightly outwards.
● Once foot position has been established, the athlete should squat down in order to grip the bar. The appropriate grip for the exercise can be either a clean grip or a snatch grip, depending on the emphasis. With either grip position the athlete should use the “hook grip” (fingers over thumb).
● After the appropriate grip has been established the athlete should position their shoulders above and slightly over the bar while the back remains concave (figure 1).
● The hips should be raised slightly higher than the knees with shoulders raised even higher than the hips. The starting position may change dependent on the anthropometrics of the athlete, but should be a guideline to follow to allow for proper initiation of the movement (figure 2).
● Before the athlete begins to pull the barbell from the ground they should have the sensation of remaining tight in the torso by taking a deep inhalation which will result in an inflated chest. Additionally, the athlete should preserve the concave curvature of the spine in order to maintain the appropriate hip angle to maximize the force produced into the platform.
Common Mistakes of the Starting Position:
● The athlete may have the hips too high causing a nearly flat back. From a side view, the supervising coach would notice the torso is almost parallel to the floor.
● In addition to having the hips too high, a related error is an athlete will allow the shoulders to pass too far ahead of the bar.
● Lastly, a common mistake in the starting position is an athlete will allow the back to round (convex) and not maintain a “tight” posture (concave) or body positioning.
Ascending Phase – Execution of the First Pull
● The initial movement should begin with a sensation of pushing the knees back (extension).
● The hips should rise minimally and should move back with the knees. This keeps the angle created by the torso and the floor constant throughout the duration of the movement (figure 3).
● The emphasis should be for the athlete to maintain the concave curvature in the spine by flexing the posterior musculature in order to “raise” the chest along with extension at the knee (figure 4).
● The trajectory of the bar from the movement should be vertical while also moving back in concert with the shins which will eventually allow the athlete to transition into the 2nd pull past the knees at mid-thigh. This movement pattern can be cued by asking the athlete to move the bar “up and in”.
● Once the bar reaches the pinnacle of the movement (at or just below the patella) the athlete may drop the bar to the floor and proceed to reposition themselves for the next
repetition.
● For beginner athletes performing this exercise the authors recommend to stand up between repetitions in order to prevent any unnecessary posterior musculature fatigue. The P2K may also assist in neuromuscular facilitation for the starting position and initiation of the first pull.
Common Mistakes of the First Pull
● The athlete may initiate the first pull (off the floor) too forward on the balls of the feet and toes.
● The athlete may keep the knees forward and not have the sensation of pushing the knees backward to allow for proper bar trajectory to occur. In other words, the athlete will pull the bar around the knees.
● Lastly, the athlete may incorrectly begin the first pull by raising the hips vertically instead of attempting to maintain the angle of the torso and the floor while moving the barbell off the ground by focusing on knee extension.
Practical Application
1.1.1 Shoulder Shrug: Clean Grip and Snatch Grip (CGSS & SGSS)
Starting Position
● With the barbell resting on the technique boxes or in the rack, have the lifter place their hands on the bar using their favorable clean or snatch grip length. In conjunction to spacing, it is advantageous for the athlete to utilize the hook grip to prevent losing control of the bar and prematurely bending of the elbows during the extension phase of the lift.
● Once the lifter has assumed a proper grip, the lifter should remove the barbell from the rack or technique boxes, ensuring that their stance is similar in width to their traditional position used in partial pulling movements. Specifically, the feet should …show more content…
be near hip width with the toes slightly open for comfort.
● While in this position, the lifter will need to maintain an isometric contraction of the musculature surrounding the upper and lower extremities, as well as the posterior musculature to remain erect and upright. This “tight” position can be the result of having the athlete inhale deeply in order to inflate the chest. At this point the bar should be at a position in which it is in contact with the body and would “brush the thigh” during the second pull. Most often, the barbell can be seen high on the thigh near the pelvic area. Minor differences in bar height will be seen when changing from the clean grip to the snatch grip. Specifically, the bar will be higher on the thigh when the athlete is performing snatch-grip shoulder shrugs due to the abbreviated arm length as a result of the wider hand spacing.
● Before descending into the peak power position, the lifter should make sure the elbows are rotated out and wrists flexed.
These two biomechanical adjustments allow the barbell to stay closer to the athlete’s body during the lift.
● Lastly, the athlete should be cued to anchor themselves with their heels so that the descent is linear allowing for proper muscle activation to occur. Teaching the athlete to “sit on their heels” will allow for greater control and bar speed to occur at the top of the lift as a result of better positioning.
Descending Phase
● Cue the athlete to maintain an upright position of the upper body during the descent by continuing to contract the posterior musculature in an isometric manner in order to avoid any potential anterior pelvic tilt. The athlete should continue to descend on their heels to allow for stabilization and optimal muscular recruitment.
● Descend into a ¼ squat position with a knee angle at approximately 120 to 130 (wide range to account for novices to well-trained individuals). This bent knee position is often referred to as the “peak power position”.
● Regardless of stature, the preferred angles of the peak power position are approximately 60-70, 120-130, and 140-150 at the ankles, knees, and hip, …show more content…
respectively.
● During the descent the barbell should not deviate from the original position on the thigh. Most often, a change in bar placement on the thigh during the descent is the result of either unwanted forward flexion of the hip joint (chest drops) or spinal flexion.
● Finally, at the end of the descent the athlete should feel “loaded” in the hamstrings group due to the acute overstretching of these muscles and “anchored to the floor” through the heels.
Shrugging Phase
● While in the “loaded” position, which is designated by the joint angles listed above, the athlete should begin to aggressively shrug the barbell “up and in”.
● The athlete should maintain an isometric contraction of the posterior chain and mid-section to prevent any flexion or hyperextension of the torso during the shrug.
● In addition to cueing a strong and aggressive shrug, the athlete should be instructed to flex the wrists in slightly. The flexion of the wrists will assist in keeping the barbell “in” towards the lifter.
1.1.2 Pull to Knee: Clean Grip and Snatch Grip (CG-P2K & SG-P2K)
Starting Position – Preparation
● The athlete should approach the bar on the platform with feet positioned approximately hip width apart. The bar should be situated just above the mid-foot while the feet are pointed slightly outwards.
● Once foot position has been established, the athlete should squat down in order to grip the bar. The appropriate grip for the exercise can be either a clean grip or a snatch grip, depending on the emphasis. With either grip position the athlete should use the “hook grip” (fingers over thumb).
● After the appropriate grip has been established the athlete should position their shoulders above and slightly over the bar while the back remains concave (figure 1).
● The hips should be raised slightly higher than the knees with shoulders raised even higher than the hips. The starting position may change dependent on the anthropometrics of the athlete, but should be a guideline to follow to allow for proper initiation of the movement (figure 2).
● Before the athlete begins to pull the barbell from the ground they should have the sensation of remaining tight in the torso by taking a deep inhalation which will result in an inflated chest. Additionally, the athlete should preserve the concave curvature of the spine in order to maintain the appropriate hip angle to maximize the force produced into the platform.
Common Mistakes of the Starting Position:
● The athlete may have the hips too high causing a nearly flat back. From a side view, the supervising coach would notice the torso is almost parallel to the floor.
● In addition to having the hips too high, a related error is an athlete will allow the shoulders to pass too far ahead of the bar.
● Lastly, a common mistake in the starting position is an athlete will allow the back to round (convex) and not maintain a “tight” posture (concave) or body positioning.
Ascending Phase – Execution of the First Pull
● The initial movement should begin with a sensation of pushing the knees back (extension).
● The hips should rise minimally and should move back with the knees. This keeps the angle created by the torso and the floor constant throughout the duration of the movement (figure 3).
● The emphasis should be for the athlete to maintain the concave curvature in the spine by flexing the posterior musculature in order to “raise” the chest along with extension at the knee (figure 4).
● The trajectory of the bar from the movement should be vertical while also moving back in concert with the shins which will eventually allow the athlete to transition into the 2nd pull past the knees at mid-thigh. This movement pattern can be cued by asking the athlete to move the bar “up and in”.
● Once the bar reaches the pinnacle of the movement (at or just below the patella) the athlete may drop the bar to the floor and proceed to reposition themselves for the next
repetition.
● For beginner athletes performing this exercise the authors recommend to stand up between repetitions in order to prevent any unnecessary posterior musculature fatigue. The P2K may also assist in neuromuscular facilitation for the starting position and initiation of the first pull.
Common Mistakes of the First Pull
● The athlete may initiate the first pull (off the floor) too forward on the balls of the feet and toes.
● The athlete may keep the knees forward and not have the sensation of pushing the knees backward to allow for proper bar trajectory to occur. In other words, the athlete will pull the bar around the knees.
● Lastly, the athlete may incorrectly begin the first pull by raising the hips vertically instead of attempting to maintain the angle of the torso and the floor while moving the barbell off the ground by focusing on knee extension.
Practical Application