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
The 1
st
Pull

The 1
st
Pull is the initial phase in the clean, snatch and their related exercises, and occurs
from the moment of separation (MOS) of the bar from the floor to, or just above, the
knee. There are several reasons why it is important to execute the1
st
Pull correctly. First,
it places bodys levers in a strong biomechanically efficient position to get the bar
moving without expending too much energy. Second, it establishes and maintains an
optimal combined center of gravity (COG). Third, it precedes and can potentiate the
Double-knee Bend, Scoop or Transition phase which in turn sets up the 2
nd
Pull. The
2
nd
Pull is when the lifter explosively pushes into the ground resulting in both knee and
hip extension and plantar flexion (commonly referred to as triple extension). If you
want to finish correctly then it is advisable to start correctly. Big lifts are made or lost
during 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, short
torso), 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 bending
down and grabbing the bar, actually there a number of key elements that are necessary if
the weight is to be optimally lifted from the floor. To begin, the lifter will be centered
on the bar, with the bar bisecting the area of the metatarsal-phalangeal joint (MPJ). The
feet should be flat, the weight distributed over the center of the foot (area of support) and
about hip-width apart at the heels. The toes may be turned out about 10-15 degrees. The
lifter will then lower him/herself to the bar, to a position in which the knees are in line
with the feet with the hips usually slightly higher than knees.
Figure 1: Starting position.

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 slightly
arched (depending on flexibility). By inflating the chest in the previously described
posture you establish a pneumatic brace to prevent the back from rounding forward
during the pull. The head should be neutral or slightly tilted up. The shoulder joints
should be over, if not slightly ahead of the bar, with the arms straight and elbows rotated
out. The arms are only hooks for the bar. Use of the Hook Grip (see fig. 2) will
ensure 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 middle
knuckle of an outstretched arm to opposite shoulder. The second method (see fig. 3b) is
to 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 flexors
with arms straight. This would also be the position you would be in just at the end of the
Double-knee Bend, Scoop or Transition phase and beginning of the 2
nd
Pull when the
bar brushes your body.

Figure 2: Hook Grip





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, or
rope).










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




Starts

There are a couple styles of starts to the 1
st
Pull. The styles include the static and
dynamic start. There are several variations within the styles that will depend upon the
individual 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 is
the least powerful of the starts due to the lack of movement prior to lift-off. This prior
movement would allow the lifter to take advantage of the stretch reflex. Also, the legs
and 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 to
establish the static start in the beginning.

The first dynamic start discussed will be the hip lowering start. There are two
slightly 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 to
where the legs are fully flexed and back is nearly vertical. Once this bottom position is
attained the lifter immediately changes directions and lifts the bar from the floor.
Figure 3d: Estimate of clean grip.
The second dynamic start involves the oscillation of the lifters body. After getting into
the 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 competitive
weightlifters use this method.

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

The Pull

At the MOS it is important, especially with beginners, not to rip the bar from the floor.
Ripping the bar from the floor can cause the lifter to roll onto their toes and/or lose the
set position resulting in a poor bar trajectory. A poor bar trajectory can result in less
force production during the all-important 2
nd
Pull. Experienced lifters may appear to rip
the 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 more
from a faster 1
st
Pull than larger lifters due to limb lengths. The reason is that muscles
can exert more force while stretched rather then when shortened. Thus, the bar must be
above the knee in order to apply maximal force. The smaller lifter will begin with the bar
closer to the knee, thus allowing them to begin in a more extended (stretched) position
than their taller counterpart.

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







Balance can be a problem due to the lifters COG moving away from the bars COG.
Maintaining balance is dependent on the relationship of the COGs (lifters and bars) and
the 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
closer together and the bar over the center of foot, thus ensuring that the lifter doesnt
waste too much strength on maintaining balance. The ability to keep the shoulders over
or ahead of the bar is due to the strength of the spinal erectors, abdominals and
hamstrings. 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 pulling
technique 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, negatively
affecting 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 Class
Performance. Whitestone, NY: A is A Communications.
3. Favre, M., 2005. The 1
st
Pull in weightlifting movements. www.coachesinfo.com
4. Jones L. 1991 Senior Coach Manual, United States Weightlifting Federation
Coaching Accreditation Course, USWF, Colorado Springs, CO