Phases of the Pull

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Overview

A short video explaining the phases of the pull, how acceleration and force change at key moments in the pull, and the importance of minimising horizontal movement of the bar.

Coaching Points

1. The pull has three phases: First Pull, Transition Phase and Second Pull. These three phases have different acceleration/force characteristics.
2. The First Pull is the longest phase, characterised by steady acceleration until the bar reaches the kneecaps. The athlete’s objective is to pull smoothly, ensuring that the hips and shoulders rise in unisonand keeping the angle of the back the same. It is unwise to attempt a fast start to the pull, as this often leads to errors of body position and loss of kinetic chain.
3. Deceleration occurs in the Transition Phase, beginning as the bar reaches the kneecap and ending as the knees shift forward under the bar. This shift of the knees is subtle and extremely difficult to observe without videography. The extent of the deceleration depends on the athlete’s body position and technical ability. In some cases, the deceleration is so radical that the bar’s velocity falls to zero, which is highly undesirable. Referees may fail the lift if this occurs in a competition lift, as it infringes the rules of Weightlifting. The athlete’s objective is to move through the transition phase with minimal loss of acceleration.
4. The Second Pull begins after the knees have shifted to their most forward extent under the bar. The subtle change in body position during the transition phase enables the athlete to exert a strong upward force using the legs. A peak of acceleration occurs as the bar reaches the mid to upper region of the thighs and then begins to fall until the top of the pull is reached. The athlete’s objective in this pull phase is to maintain upward force for as long as possible. Every extra 1/100th of a second of pull matters in terms of vertical displacement of the bar.
5. The Second Pull ends when the athlete reaches full extension of the body and initiates downward movement under the bar. The athlete’s objective is to continue upward force on the bar even though they are descending, even when their feet are no longer in contact with the floor. This extremely brief pull phase is not widely discussed but is often called “The Pull Under“. Any upward force on the bar that the athlete can produce will accelerate their downward movement. This is an example of Newton’s Third Law of Motion – ” every action has an equal and opposite reaction”.