The picture is taken from

First… Pull Than Go Under!!

“If you can not pull properly and effectively there is no need to try to go under the bar!”

I am not going to argue with people that Olympic Lifting is necessary for everybody. All I can say is that “it depends”, for who? when? why? And how?

So let’s answer those questions properly.

I can tell you this, luckily I get to teach Olympic lifting to people from all walks of life (weekend warriors, national/international athletes, and anybody you can think in between). All of my clients had positive benefits from lifting, of course by gearing the workouts according to their needs and levels.

One of my teachers in university – my gymnastic teacher to be precise- told me in class while we were working on the floor apparatus and trying to combine movements;

“ If you think about the next movement that you are going to do instead of the one that you are doing right now you will fail at both”.

What does this have to do with barbell lifts, right?

Let’s think this way… there are 5 phases in Olympic Lifting:

-1st Pull from floor to just above the knee

-Transition (from knee to the hips)

-2nd Pull from the hips to overhead (snatch) or your shoulders (clean)

-Catch this where you meet with barbell shoulders or overhead

-Recovery standing up basically finishing the clean or snatch

So as you can see there are steps that you have to follow and as you can imagine you have to do them one step at a time, the other way around!!

Weird right!!….

Each phase aims to create speed on the bar so eventually, you can catch the bar up over your head or on your shoulders. This in turn helps prevent injuries while lifting heavy (this is a relative term and different for everybody, I am pretty sure my proud “max” is somebody’s warm-up weight).

I’ve seen plenty of people lifting.

Mostly moderate athletes, weekend warriors, and CrossFitters. Everybody is excited to lift heavy, but is it as simple as it sounds?

It is not necessarily about the brute force in Olympic lifting;

But it is about how you apply that brute force of yours to the bar to move it fast!!

Of course, you have to be strong ( degree of force is crucial 🙂 ) to move heavy weights. Angles creating tension in the body and sequencing are more important in Olympic lifting. In my opinion, it’s important that whatever you wanna do in life – walking, sitting- you need to be coordinated but let’s save that topic for another day.

In the weight lifting world, there is a saying

“How you do with an empty barbell, you do the same with a 100- kilo barbell”.

So my suggestion to all barbell lovers out there, before getting hyped up and loading up the plates, learn the fundamentals first, then focus on the process. Take your time, be sure you recover well after your workouts (your CNS will be tired after the workouts more than your muscles, and this might another topic ).

Do not rush the movements, be precise, and stay tight….

And First… PULL then Go under!!!

Keep Moving!!!

Coach M.

Success! You're on the list.