The past couple newsletters that I’ve read from this Denis Reno has containted an article published by Tommy Kono on weightlifting and basic pieces and parts of the lifts. Mr. Kono was obviously no stranger to the sport as one of the United States greatest American Olympians ever. In the newsletter for January he published an article on maximum stretch in height specifically pertaining to the second pull. While I found his article preceding this specifically insightful on the first pull this article has great merit and is worth re-publishing for y’all to read.
Tommy Kono: Maximum Stretch In Height
In the previous article I stress the slow, smooth start of the barbell off the platform. One of the main reasons for the slow beginning is so that the legs are employed not the back to get the weight moving. The slow start assures an acceleration of the barbell, which in turn, helps the second important phase of the pull which is extending the body to its maximum height.
Imagine if a lifter is 6 feet tall but in pulling only reached 5’6″ in height. The lifter has lost 6 inches in height on his pull. This is the result of using the back too soon in pulling which means the leg drive has been cut short or stopping of the leg extension, thus reducing height.
By stretching to the maximum height, additional momentum to the barbell is gained which, in turn, will increase the speed of the body’s descent under the weight being lifted because, “for every action there is a reaction.”
One of the important rules of efficient Olympic weightlifting is to make use of good leverage in lifting of the barbell. Call it biomechanics or applied physics but whatever the term, it is still efficient use of power and it is smooth lifting coupled with speed.
Use of power and Olympic lifting will get a lifter so far in the sport but if it is championship lifting or record-breaking performance that is sought, the power must be applied to good leverage. The lifter must think as an athlete and not a strong man or weightlifter with power.
If one is a coach or training partner when the training partner or lifter is making lifts, stand off the platform to the left or right side (not in front or back) to see if the lifter stands to maximum height in the act of performing the lift.
If the lifting yanks on the barbell at any time the lifter is disengaging the use of the legs before the leg drive is completed and is using the back for the explosive part of the pull. The lift is neither smoothly performed nor completed in the pull for the finish because the leg drive is missing. Stretching the body to maximum height means complete use of leg extension and then and only then the back extension is performed. Holding off using the back ensures a smooth, accelerated pull followed by a dynamic finish, which will enable the lifter to move under the barbell very quickly.
This is a beautifully written way to think about the second pull. If you’re 6 feet tall and you only get extended up to 5’6″ then you are literally taking away your God-given leverage. If you get to full extension on to the toes with extension in the ankle, knee, and hip you are actually are increasing your height in the second pull. Mr. Kono makes a great point here and one worth remembering every time we lift.
Glory 