Vocabulary for Olympic Pulling
In our two major lifts that involve pulling from the floor we have three main points. Each position should be hit with as much accuracy as possible and look very similar from lift to lift. This means from the ground, knee to hip, and hip to shoulders or overhead. Unlike the Deadlift you don't get many chances to change bar path or your body due to the explosive nature of the Olympic lifts.
First thing we have to do is get the bar off the ground this should entail moving the bar from the ground to the knee in as straight or slightly back path as possible. You should have your hips set up low with knees flared out to make space for the bar to move up. We start lower than a Deadlift because we went to end lower than we would for a deadlift. Either in a squat or power position depending on the demands of the work. The bar should be over the balls of the feet with the weight in the balls of the feet and biased to the outside of the feet. As you pull the bar to your knee the weight should begin to move to your heel in a 70/30 fashion. This does not mean pull the toes off the ground to get it to the heel.
This is where the weight is in the heels armpits are over the bar and your hamstrings are getting loaded to help launch that bar up to your shoulders or over head. Are goal here is to begin moving the bar back to the hips while beginning to push the quads under the bar. We should end the second pull with a soft bend in the knees and knees pushed out so are glutes can be used to extend ourselves up and back for the success of the third and final pull. Our goal here is to make it to the hips with the chest as vertical as possible by the time we make it to the hips.
Time for the big finish and getting the max weight you can to where you want it. If all has gone well to this point your chest is upright, legs are slightly bent and weight is directly behind the balls of the feet. Now we are ready for launch! This starts with the legs extending and the hip extending to reach the shoulders way behind the bar so we don't have to chase after it by staying over it. Also we finish by extending through the ankle for a piece known as triple extension! Extension through the ankle, hips, and knees. Patience is king in the Olympic lifts so be patient! The drive through the legs and hips with a slight contact of the bar to the hips means we have lift off and look forward to making a big successful lift!
Hope this helps and can't wait to see you get jacked in the gym lifting big weight!