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…
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…
● 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
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…
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…
● 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