Final Phase of the Pull - From hips to extension

2,314 views · Published 9 November 2016 · 2:56 · Indexed 27 September 2026

Channel: Brute Strength · 2016 · Sports

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As the bar passes the knees, the torso then becomes vertical with the knees still slightly bent.  At this moment the shoulders come behind the bar – weight shift to the middle of the foot – hips extend before the traps pull the body under the bar – elbows are still extended- at the final phase of the pull, the hips scoop under the bar so violently, this causes the athlete to reach triple extension (ankles, knees and hips fully extended)
Faults – pulling with the traps before the hips, not fully extending in an effort to “rush” under the bar, shoulders over the bar causing a catapult, coming onto the toes too soon 
Comments – patience with the hips is key, hips THEN traps, keep tension on the bar, sweep the bar into the hip
Correctives – knuckles down, hook grip, and clean pulls

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