Olympic Weightlifting movements have become a popular method of training for people of all ages recently. The two lifts (Snatch and Clean & Jerk) comprise similar phases which 
make it easier for those doing the movements to break down the movement into distinct parts. This, like any skill, makes it easier for those involved to focus on specific part of the movements in order to improve the full lifts themselves. The First Pull in Olympic Weightlifting movements is the portion of the lift where the barbell leaves the floor and is guided to an area between the mid-thigh and the hip. This portion is critical because the speed and direction with which this movement occurs can affect the phases after it which have less room for error. For these reasons we are putting out a four-part series on exercise progressions for improving the technique of the First Pull phase of your snatch technique. The second exercise in our four-part progression is the Top-Down Deadlift to Knee.
Objective
- Utilizing strength, flexibility, and coordination of previous exercises into the initial moments of the first-pull while reinforcing proper positioning at the knee.
Muscle Groups Targeted
- Spinal Erectors, Hip extensors, Knee Flexors, Shoulder Extensors
Starting Position
- Start with bar in bottom of Romanian Deadlift position (in contact with patella, just below knee cap), hips slightly higher than the level of the knee, back flat, shoulders in front of bar.
Movement
- Bend legs so that bar lowers to mid-shin position. Shoulders and Hips should rise at the same rate.
- Pause in this position and return to start position in reverse order.
Recommended sets and repetitions
- 3 sets of 3-6 reps with moderate load
- Progress movement with greater load, while maintaining proper position off the floor and at the knee.
Equipment Needed: Stairs, optional weights
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by Devin Clayton
Devin is a Bachelors of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is a NCCP certified Weightlifting coach.
