This series of monthly installments looks at some highlights of current technique instruction offered to fitness professionals. Check for the entire series across several months’ newsletters.
This reference struck me as odd, as I’ve always considered the so-called second pull as being the most explosive part of the pull. It is not, at least in this day and age, something the lifter tries to execute while in the disadvantaged position of leaning over the bar. Go ahead and try to explode when the bar is at your knees.
The most explosive stage of any pulling action occurs after the barbell has risen several more inches and the lifter is in a more biomechanically advantaged position. To confirm my thinking I contacted John Garhammer, PhD, someone I consider the country’s leading authority on weightlifting technique. John concurred with my thoughts on the subject.
Wanting to teach what USAW had printed, I continued to prepare for the course. Interestingly, when I checked USAW’s accompanying PowerPoint presentation I found confirmation for what John and I would have said, namely, the “2nd pull: Transition until maximal vertical barbell velocity.” Now, one could argue I suppose that that definition could mean the start of the so-called transition stage of a lift. I’ll take it to mean at the end of the transition, prior to the second pull, as Dr. Garhammer confirmed. The slide in question (#17) references Dr. Garhammer’s power measurements, both during a full lift and during the explosive second pull.
Who really cares about such minutiae, anyway?
The bottom line in any Snatch-or Clean-related movement is to get the bar overhead or to the chest, respectively, as quickly as possible, right? Does this mean from the floor, from the knees, or from the so-called “power position” (originally an NSCA expression)?
As explained in my Explosive Lifting for Sports, much of the weightlifting world agrees that a lifter wants to get into his or her strongest position from which to lift. I always point out that the strongest position we have is that of a partial (perhaps ¼ or 1/8) Squat. Ankles, knees, hips are flexed slightly. From here you can exert maximum force, whether the bar is on your shoulders or in your hands. I’ve never had anyone challenge that this is the body’s strongest position.
When we’re trying to “explode” with a lift like the Snatch, Clean, or Jerk, it is from this position that we register the most force. Look at Garhammer’s power readings and you easily see 2500-5000 watts when lifting explosively from this posture.
I recognize the endless debate surrounding the so-called “double knee bend” situation that allows a lifter to obtain his or her most powerful position. There’s no reason to further discuss details here, suffice it to say I’ve said what I want to in Explosive Lifting for Sports. I recognize that many of the current crop of USAW-educated coaches do not subscribe to this philosophy and now I know why….. it’s not taught. Hey, it’s the federation’s course; they can teach what they want.
TO BE CONTINUED
