Many beginner-level weightlifters first start out having trouble getting into a proper starting position when they pull from the floor. It is more prominent in the snatch, due to the increased mobility demands to get into a proper set-up, but you will more than likely see it on the clean as well. Most weightlifters first getting into the sport have trouble getting into a proper start position due to a few things. One problem is their mobility sucks, so it makes it damn near impossible to get into a good starting position right away. Another problem I see is the lifter is simply unaware of how their hips are positioned compared to how they should be positioned, and therefore results in a bad set-up. Also, the lifter might have their hips positioned well, but will ignore the position of the shoulders and torso. Lastly, a lot of new lifters don’t understand the carryover a good starting position has to being successful in the lift, and in turn doesn’t give his/her full attention and focus to the set-up.
Below are a few photos of proper and not-so proper starting positions
Proper Starting Position (see photo at top of the page)
This is a simple “textbook” starting position. Spine nice and neutral, shoulders and chest aligned over the bar, and bar close to the body (just over the ball of the foot). You can also see that the outside of the knees are covered by the arms, which is the exact position you want to be in when the bar first comes off the floor. (Also, remember to tell me to wear loose fitted clothing next time so that you can see things a little bit better.)
Proper Starting Position
This starting position is a little different from the previous, and is much more common with athletes. The spine is still neutral, hips and shoulders are engaged in preparation to handle the load being moved, but the torso is more vertical than the previous picture. This is something that I have found is just more comfortable for athletes. I think it is a little bit easier of a position for them to get in, and they get a little bit more momentum in their favor before the bar comes off the floor.
In this position the shoulders aren’t quite on top of the bar to start, but soon as the athlete starts to push through the floor to bring the bar off the ground, the hips will come up a bit, the torso will face towards the floor more keeping the chest over the bar, and the position will look much like the previous photo when the bar initially comes off the floor. Like I said, the athlete will have a little bit more momentum because the body starts to move before the bar comes off the floor. Most people will call this a dynamic start, but in reality it really isn’t that dynamic.
Rounded Lumbar Spine Position
This is the position I see most frequently with beginner weightlifters. As you can see the back is rounded, and more specifically the lower back. This is more than likely due to a lack of hip mobility or awareness that they are in a rounded position. If it is due to lack of hip mobility, the athlete can start pulling off of lower blocks until they have found the mobility to pull from the floor. Besides the typical hip mobility drills, it is also very important to give attention to the pelvic floor. Pretty much every human ever made sits in an anterior pelvic tilted position, so restoring proper position of the pelvis is essential in order to move most efficiently. Look up PRI (Postural Restoration Institute), Eric Cressey, Tony Gentilcore, and Dr. Quinn Henoch (to name a few) articles/videos to find out how to do this. (Basically, getting the pelvis in a neutral position frees up space for the head of the femur to move; aka increased mobility. People have drastically improved their squat depth just by doing a few breathing reset exercises.)
If an athlete is simply unaware that they are in the rounded position above, this is when I like the cue “big chest.” I dislike “big chest,” or “chest up” with pretty much any other movement, but in the snatch starting position it is an effective cue. Telling an athlete to get a “big chest” will basically get them to set their hips, shoulders, and back in a proper position (neutral spine) all in one cue.
Pretty big bang-for-your-buck in my opinion. Once the athlete has established that position, it is essential for them to keep that position and to “push the bar off the floor” from that position. Athletes new to weightlifting will tend to get out of that position often, so it is the job of the coach to get the athlete enforcing the proper position until it is a habit.
Rounded Thoracic Spine Position
This is another common mistake I see. The lower back is actually pretty flat, but the T-Spine (upper back) is very rounded. This is a position that is mostly due to lack of hip mobility as well. The athlete has enough mobility to get the lower back set, but if he/she makes an attempt to get the upper back in a neutral position, they lose the position in the lower back. This position is usually a little bit easier of a fix. Most athletes that demonstrate this position have the ability to get into a proper set-up, but it is uncomfortable for them. It’s like that time when you were a kid and couldn’t touch your toes in gym class, and it hurt to do that straight-legged stretch. You just have to get the athlete to keep enforcing the proper position until they are comfortable where it use to “hurt.” This is when I usually yell, “butt out, chest up” until I’m blue in the face….but hey, it works. If anything, the athlete will get so annoyed by the same cue over and over that they will get into the right position just so they don’t have to hear your voice anymore.
Again, this article is mostly directed towards the beginner weightlifter, but I think there is some information that is valuable to any level weightlifter or coach out there. These are the most frequent mistakes I see and ways that you can fix them; whether you are a coach, or someone new to the sport of weightlifting that hasn’t yet found a coach. More than anything, it requires patience. If your starting position looks like shit, it isn’t going to fix itself in a day. That is where you have to stay patient as a coach and as an athlete. Take your warm-up, mobility, and breathing resets seriously, and keep enforcing the right positions until they are second-nature.
Article by Justin Frazier