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Teaching the First Pull

Article  in  STRENGTH AND CONDITIONING JOURNAL · December 2012

DOI: 10.1519/SSC.0b013e31826e17dc

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Teaching the First Pull
Michael Favre, MEd1 and Mark D. Peterson, PhD2
1
Department of Athletics, University of Michigan, Ann Arbor, Michigan; and 2Department of Physical Medicine &
Rehabilitation, University of Michigan, Ann Arbor, Michigan
SUMMARY
THE “FIRST PULL” (1ST PULL) IS
THE INITIAL MOVEMENT PHASE OF
THE CLEAN AND SNATCH AND
VARIOUS RELATED TRAINING
EXERCISES. MAXIMAL OR NEAR-
MAXIMAL EFFORT TRAINING
DEMANDS PRECISE 1ST PULL
MECHANICS. THUS, IT IS THE 1ST
PULL THAT SETS THE BIOME-
CHANICAL STAGE FOR PROPER
EXECUTION OF THE ENTIRE LIFT
AND FOR THE MOST EFFICIENT
MOVEMENT PATTERN FOR HIGH
LOAD MOVEMENTS TO BE SAFELY
EXECUTED. THIS ARTICLE PRO-
VIDES A THOROUGH BREAKDOWN
OF THE FUNDAMENTAL ASPECTS
FOR PROPER EXECUTION OF THE
1ST PULL AND EFFECTIVE
COACHING STRATEGIES.
INTRODUCTION
he “first pull” (1st pull) is the
T initial movement phase specific
to the clean and snatch. The 1st
pull occurs from the moment of sepa-
ration (MOS) of the bar from the floor
and continues until the bar reaches the
top of the knee, or for some athletes,
just above the knee. There are several
important reasons to teach proper exe-
cution of the 1st pull. First, appropriate
mechanics during this movement pat-
tern situates the body in a biomechan-
ically efficient position, such that
mechanical disadvantage is reduced
(12). By reducing the mechanical dis-
advantage, a lifter is able to execute the
movement without expending dispro-
portionate amounts of, or wasting,
energy. Second, with proper technique,
an athlete is able to establish and main-
tain an optimal combined center of
Copyright Ó National Strength and Conditioning Association
gravity (COG). Last, because it pre-
cedes the “double-knee bend,” “scoop”
or “transition” phase, proper execution
of the 1st pull provides a potentiating
effect by causing a sudden forceful
stretch enhancing the subsequent con-
centric portion, which in turn sets up
the “second pull” (2nd pull) (3,7,13).
Since it is during the 2nd pull that
a lifter explosively pushes into the
ground resulting in knee and hip
extension and plantar flexion (i.e., com-
monly referred to as “triple extension”),
a smooth transition from the 1st pull to
2nd pull is vital. The success of a given
lift, especially the clean and snatch, is
largely contingent upon the start. In
particular, maximal or near-maximal
effort training demands precise 1st pull
mechanics. Thus, it is the 1st pull that
sets the biomechanical stage for proper
execution of the entire lift, as well as for
the most efficient movement pattern
for high load movements to be safely
executed. Unfortunately for many ath-
letes, the 1st pull is not prioritized dur-
ing early instruction and this leads to
poor technical habits that can influence
the trajectory of long-term training
success/failure.
STARTING OR SET POSITION
The starting or “set” position will vary
slightly depending upon the lift
(snatch or clean), flexibility, range of
motion, and various anthropometric
variables (somatotype, height, limb
length, body mass, etc.) (16). For the
purposes of identifying the set posi-
tion, 3 basic body types are usually
considered, including Type 1: long
arms and legs, with a short torso;
Type 2: arms and legs proportional
with torso; and Type 3: short arms
and legs with a long torso (14). Estab-
lishing a proper starting position is not
Strength and Conditioning Journal | www.nsca-scj.com
quite as simple as just bending down
and grabbing the bar. There are a num-
ber of key elements that are necessary
to account for, if the weight is to
be efficiently lifted from the floor
(Figure 1) (9,10).
To begin, the lifter will be centered on
the bar, with the bar bisecting the area
of the metatarsal-phalangeal joint. The
feet should be flat and situated about
hip width apart at the heels, with the
body weight distributed over the cen-
ter of the foot (i.e., area of support).
Depending on the lifter, the toes may
be turned out approximately 10–158
because doing so may provide greater
range of motion at the hip and low
back, and thus improved comfort.
The lifter will then lower himself/her-
self to the bar. In this position, the
knees should be in line with the feet
with the hips usually slightly higher
than the knees.
The posture of the upper body during
the set position should be such that the
chest is raised, scapula are retracted
(i.e., pulled back), and the trapezius
muscles stretched with the back
extended straight or slightly arched.
Furthermore, by inflating the lungs,
the athlete can increase intrathoracic
and intra-abdominal pressure (i.e., Val-
salva maneuver), and thus establish
a pneumatic brace to prevent the spine
from forward flexion during the pull
(4). 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 rigid, with the elbows rotated
out. The arms are not to actively pull
KEY WORDS:
weightlifting; first pull; biomechanics;
exercise technique; power
77
The First Pull
Figure 1. The start.
(i.e., elbows should not flex) the bar
from the floor. Use of the “hook grip”
(Figure 2) will ensure the firmest grip
on the barbell and improved overall lift
performance (15).
Grip width is also dependent upon
whether the clean or the snatch is
being performed. For the snatch, there
are a few methods to estimate grip
distance. The first method (Figure 3a)
is to measure the distance from the
middle knuckle of an abducted arm
to the opposite shoulder. The second
method (Figure 3b) is to abduct
both arms and measure the distance
from elbow to elbow. Once the
Figure 2. The hook grip.
78 VOLUME 34 | NUMBER 6 | DECEMBER 2012
measurement is recorded, a mark is
placed on the bar. Alternatively,
a strength and conditioning coach
can estimate appropriate grip width
by positioning the athlete in an upright
standing position with knees flexed
(Figure 3c) in a ¼ squat (power posi-
tion) so that the bar rests at the hip
flexors or the upper thigh with arms
straight. This “power position” is also
the position an athlete would be in just
before the end of the double-knee
bend, scoop or transition phase and
beginning of the 2nd pull when the
bar brushes the body.
For the clean (Figure 3d), the lifter
should use a shoulder width, or
a slightly wider grip. The third method
of estimating grip width for the snatch
may also be used. However, if this
method is incorporated to estimate
grip width for the clean, then the bar
should rest on the middle to upper part
of the thighs.
The authors are not aware of any
studies that have specifically exam-
ined the comparative effectiveness of
these grip choices on performance.
However, because of convenience
and ease of application in large
groups (i.e., particularly for collegiate
strength and conditioning), the method
depicted in Figure 3d is generally pre-
ferred. This method is particularly use-
ful because it provides athletes the
opportunity to find their own proper
grip and thus prevents the time/effort
needed for a coach to individually mea-
sure each athlete. Moreover, this
method helps to ensure that athletes
will be more likely to remember where
their grip should be each time they
grasp the barbell.
STARTS
The “start” of the lift occurs during the
time when the weight is resting on and
supported by the floor/platform and
until the MOS, when the weights are
lifted from the floor. There are a couple
styles of starts in conjunction with the
1st pull. The primary styles include the
“static” and “dynamic” starts. Moreover
there are several variations within the
styles. The choice to use a given style is
largely dependent upon the individual
lifter and the philosophy of his/her
coach. Specifically, the static start is
most appropriate for beginners (7,14).
This method establishes a strong, bal-
anced starting position, and is fairly
simple to teach and learn. Although
this method is considered to be appro-
priate for novice lifters, the static start
does have certain limitations. Most
notably, because of the lack of a small
countermovement before lift-off, the
static start is the least powerful of
the starts. The countermovement
would allow the lifter to take advan-
tage of the stretch reflex and thus
provide a greater force production
capacity during the 1st pull. Also,
because of the isometric nature of
the static start, the legs and hips can
become fatigued by supporting the
lifter in the set position. However,
because the lifter must pass through
this position, it is imperative to estab-
lish the static start technique as well
as a foundation of strength early in
training.
A primary dynamic start is the “hip low-
ering start.” There are 2 slightly different
variations of this start. The first variation

Figure 3. (A) Method 1, estimation of snatch-grip; (B) Method 2, estimation of snatch-
grip; (C). Method 3, estimation of snatch-grip; (D) estimation of clean grip.
is initiated after the lifter attains proper
foot position and is grasping the bar.
Subsequently, the lifter raises the hips
higher than the set position and after
a slight pause, lowers the hips and
immediately lifts the bar from the floor.
The second variation requires the lifter
to be in the set position and then drop
the hips to a position where the legs are
fully flexed and the back is nearly verti-
cal. Once this bottom position is at-
tained, the lifter immediately changes
directions and lifts the bar from the floor.
The second dynamic start involves the
oscillation of the lifter’s body. After get-
ting into the set position, the lifter raises
and lowers the hips in a rhythmic fash-
ion before lift-off. This oscillation may
be done once or multiple times, depend-
ing on the lifter’s discretion. This start
can initiate a strong stretch reflex
because of its dynamic nature, and as
a result, many of the top competitive
weightlifters use this method.
The third dynamic start is called the
“dive start” (7). In the dive start, the
lifter approaches the bar and attains
proper foot position. While standing,
the lifter sets the back, takes a deep
breath, and descends into the set posi-
tion. As soon as the lifter reaches this
set position, he/she grabs the bar and
immediately goes into the lift-off. This
start is generally considered to require
great athletic ability, large hands, and
a lot of practice because it necessitates
gripping the bar and placing the body
in the appropriate position rapidly.
Regardless of the style, the lifter must
still attain the set position to opti-
mally lift the bar from the floor.
THE PULL
At the MOS, it is important to avoid
rapidly pulling (i.e., “ripping”) the bar
from the floor. Pulling the bar from the
floor in such a manner can cause a for-
ward shift of the lifter’s COG, and to
roll forward onto the forefoot or pos-
sibly lose the set position. This forward
shift usually leads to a poor bar trajec-
tory, which can result in diminished
force production during the 2nd pull.
Experienced lifters may seem to rip the
bar from the floor, but instead they are
probably using one of the previously
mentioned dynamic starting techni-
ques (12). According to the force-
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length relationship, muscles can exert
more force while stretched rather than
when shortened (5,11). Thus, the bar
must be above the knee to apply max-
imal force.
At the MOS, the lifter will overcome
the inertia of the barbell by extending
the legs. During the extension, the
knees will move backward until the
shins are nearly vertical, resulting in
a shift in body weight distribution that
coincides with the barbell from the
center of the foot toward the heel. At
the completion of the 1st pull, the
body weight should be displaced
through the heel. Throughout the 1st
pull, the shoulders and hips should rise
as one (Figures 1 and 4), while main-
taining a constant back angle in rela-
tion to the floor, and with arms straight
and elbows rotated out.
Balance can be compromised because
of the lifters’ COG moving away from
the COG of the bar. Therefore, main-
taining balance is dependent on the
relationship of the COG (i.e., of the
lifters and bars) and the base of support
(i.e., the lifters feet). The relationship
between the lifter’s COG and that of
the bar is also referred to as the “com-
bined center of gravity.” To remedy this,
the bar and knees must be directed
backward while keeping the shoulders
over or ahead of the bar (1–3,6–8,
12–14). This will provide the proper
technique to ensure that the COGs
are closer together, the bar is over the
center of the feet, and that the lifter does
not waste effort on maintaining balance.
The ability to keep the shoulders over
or ahead of the bar is because of the
strength of the spinal erectors, abdomi-
nals, and hamstrings. Again, the 1st pull
lasts from the MOS to, or just above, the
knee and is a major determinate for
a successful clean and/or snatch.
CONCLUSIONS
Proper execution of the 1st pull is vital to
the success of weightlifting movements
and should be instructed with diligence.
Many current strength and conditioning
coaches have failed to acknowledge the
importance of the 1st pull, and as a result,
may have had poor outcomes with
79
The First Pull
Figure 4. The start and finish positions.
overall training. This article provides
ample detail pertaining to each aspect
of the 1st pull and is intended to serve
as a primer for strength and condition-
ing coaches. First, a proper starting posi-
tion is needed to prevent technical flaws
during the initial lifting of the weight
from the floor. In addition, several effec-
tive methods for starting the 1st pull and
80 VOLUME 34 | NUMBER 6 | DECEMBER 2012
grip were also detailed. Finally, the rela-
tionship between bar and lifter, with re-
gard to the combined COG was also
discussed. Each of these topics is neces-
sary for ensuring a proper 1st pull and
should be carefully coached from an
early stage to avoid pitfalls that will
result in a poor or no transition phase
from 1st to 2nd pull, or failed lift.
Michael Favre
is the Director of
Olympic Sports
Strength & Con-
ditioning at the
University of
Michigan.
Mark D.
Peterson is an
assistant research
professor in the
Department of
Physical Medi-
cine & Rehabili-
tation at the
University of
Michigan.
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