Dr Mel Siff Blog

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The discussion on weightlifting pulling styles that I have been enjoying with
Istvan Javorek on IWF list continues:

Istvan Javorek:

In addition, I would like to share some of my ideas from my upcoming book:

The Step-by-step phases of the classical Snatch and Clean & Jerk exercise are:

- Start
- Pull to squat or split:
- First phase of pull with leg extension
- First phase of pull with trunk extension
- Second phase of pull: spontaneous knees bent
- Second phase of pull: straight-arms, elbows turned out
- Second phase of pull: final leg-trunk extension
- Second phase of pull: central of gravity on straight vertical line, body
weight between balls of the feet and heels, slightly more toward the heels

- Second phase of pull: hit the barbell on flat foot Read more…

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Member 1:

<<Even if you do not consider technique or differences in lifting styles
(flat-footed vs. plantarflexed), you have to agree that the extra 2-3 inches
of bar height you will gain just by extending onto the balls of the feet
could be paramount to a successful max lift.>>

Member 2:

<This is only true if the peak velocity occurs following the plantarflexion
(and before the squat under). If peak velocity occurs prior to
plantarflexion, and the lifter continues to rise onto the toes, they lose
valuable time that could be used to get under the bar because the bar has Read more…