E
D Upward movement phase: second pull
• Rapidly extend the hips, knees and ankles (it is important that the heels
stay in contact with the floor for as long as possible in order to maximise
force transference to the barbell)
• Keep the bar as close to the body as possible
• Keep the back neutral and the elbows pointing out to the sides
• Keep the shoulders over the bar and the elbows extended as long as
possible
•
When the lower-body joints reach full extension, rapidly shrug the
shoulders upward with the elbows still fully extended and out to the sides
• As the shoulders reach their highest elevation, flex the elbows to begin
pulling the body under the bar
• Due to the explosive nature of this phase, the torso is erect or slightly
hyperextended, the head is tilted slightly back, and the feet may lose
contact with the floor
Catch
F
E Upward movement phase: catch
• After the lower body has fully extended, pull the body under the bar and
rotate the hands around and under the bar
• Simultaneously, flex the hips and knees to a quarter-squat position
• Once the body is under the bar, catch the bar over and slightly behind
the ears, ensuring:
— fully extended elbows
— an erect and stable torso
— a neutral head position
— flat feet
— bodyweight is over the middle of the feet
• After gaining control and balance, stand up by extending the hips and
knees to a fully erect position
• Stabilise the bar overhead
F
Downward movement phase
• Lower the bar from the overhead position by gradually reducing the
muscular tension of the shoulders to allow a controlled descent of the
bar to the thighs
• Simultaneously flex the hips and knees to cushion the impact of the bar
on the thighs
• Squat down with the elbows fully extended until the bar touches the
floor, or drop the bar to the platform if rubber bumper plates are being
used
Major muscles involved
Gluteus maximus, semimembranosus, semitendinosus, biceps femoris,
vastus lateralis, vastus intermedius, vastus medialis, rectus femoris, soleus,
gastrocnemius, deltoids, trapezius.
End position
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NETWORK WINTER 2019 | 13