Much like building a house, the establishment of a good foundation is requisite for the structure above. In weightlifting, the same principle applies. All too often I see videos posted of people performing the lifts and they miss a few small but essential pieces that have a great effect on their body and the barbell once it is broken from the floor. Instagram is loaded with videos of people attempting heavier weight, as well as series of videos and reviews by coaches or other athletes. In all The videos that I have witnessed I have never seen one that actually addresses properly approaching the body to the barbell. If the body is not aligned properly from the start any error will compound the further the bar gets from the floor.
I have all of my lifters go through a checklist every time they approach the bar to make sure that they establish themselves correctly.
Here are five essential tenets to correctly setting up on the barbell.
- Place the bottom lace of your shoe or the ball of your foot under the bar.
- Establish your hook grip by starting with pinkies first. Once your grip is established you may then:
- Slowly stretch your chest up and bring your body forward to the barbell – never roll the bar back towards you. If you do you mitigate the steps above and lost the position that will be established. Like I tell all of my athletes in the start position if you do not feel the majority of your bodyweight on the front of your foot that you are not over the bar enough.
- Pull all the slack out of your arms and traps by stretching your chest up as high as you can go. This creates a positive tension so when you lift the bar from the floor there will not be any jarring motion that will disturb your posture. This will allow you to utilize your entire body to drive the bar upwards.
- Be patient! No one is forcing you to go and the more you rush your start the less chance of success you will have of securing the barbell in the receiving positions. All too often people take the time to set up and then rush to immediately go. Patience in the set-up is key so that you don’t distort body position driving the bar from the floor. Most errors such as the butt coming up first, allowing the bar to drift away, or hip banging originate from rushing the start.
Weightlifting is very particular, and being deliberate in the portions that are slow will always allow you to move expediently in the portions that need to be fast. Proper set up with greater ensure success in each attempt that you take as well as establish good control of your mind and body. ◼
