#GetTechnical with more on the start position! This position is crucial — every point of the lift depends solely on executing the pull from the ground properly. In Weightlifting, sh*t rolls uphill, meaning if the start is off, the lift is off.
Any variance in the start position can cause a slew of errors upstream. Even though it’s largely individual for every athlete, we must strive to achieve a consistent starting position before trying to dial in any of the finer details in the lifts. A proper start position should allow the athlete to:
- PUSH the weight off the ground (similar to a leg press)
- Keep the chest and hips rising together
- Maintain balance and finish UPWARD instead of FORWARD
In this instance, a change in hip position in the start — either being too high or too low — alters the lift significantly.
TOO HIGH:
- Athlete’s weight is forward
- Excessive stress on lower back
- Barbell is far from the body
TOO LOW:
- Athlete cannot properly push off the ground
- Athlete is behind the barbell too early
- Improper pulls/finish