Ways to improve first pull

[Guest guest]

My question has two parts. First off I realize there are many

muscles firing during the first phase of the pull but could someone

explain me the roles of the various prime movers. Second, what are

some effective ways that any of you have used to improve the first

pull? I'm having problems in both the snatch and clean with breaking

the bar from the floor. Today I cleaned 145 kg. but then struggled

to even break 160 kg. with a clean deadlift. I understand that

leverages have a lot to do with the pull but there is such a drastic

difference between my first pull and second pull that I'm thinking

some muscle group or groups are lagging behind. Thanks for any input.

Mantosh Singh Rattan

Beavercreek, Ohio

[Guest guest]

Simply put, if you want to improve the first pull, work on the first pull.

IOW, do pulls just to the knees, with heavier weights (max effort type), and

lighter weights

(submaximal loads with increased speed), in the latter case concentrating on

speed..

Also, try doing pulls from a raised platform (or use plates with a smaller

circumference) so

that you start your pull with the bar in a " lower position " than normal.

Also, consider your start. Do you use a dynamic start e.g. double pump, dive

start, etc?

A dynamic start can help you break the bar from the floor easier by better

utilizing the stretch reflex.

Whitney Richtmyer

Seattle, WA

----- Original Message -----

From: rattanms2000 <rattanms@...>

> My question has two parts. First off I realize there are many

> muscles firing during the first phase of the pull but could someone

> explain me the roles of the various prime movers. Second, what are

> some effective ways that any of you have used to improve the first

> pull? I'm having problems in both the snatch and clean with breaking

> the bar from the floor. Today I cleaned 145 kg. but then struggled

> to even break 160 kg. with a clean deadlift. I understand that

> leverages have a lot to do with the pull but there is such a drastic

> difference between my first pull and second pull that I'm thinking

> some muscle group or groups are lagging behind. Thanks for any input.

>

> Mantosh Singh Rattan

[Guest guest]

first off if you are cleaning 145kg, that is not too bad....and i would not be

too worried about having 160kg clean pull feel tough....its a matter of getting

use to using those kind of weights.

when i had my son, Casey Burgener, doing

this kind of stuff he struggled as well....but in about 5-6 weeks of 1 heavy

clean pull workout per week he was able to break off the ground 220 without too

much problems....and he was having problems with around 180 at the time. a

couple of things come to mind....

try pulling off a 1 " -2 " block...that helps

that first pull....the other is sldl (stiff leg deadlifts) using heavy

weight....and of course heavy squats.....but keeping that back very strong

off the ground is a result of heavy sldl and clean pulls.

hope this helps....

mike burgener,

bonsall, calif.