Coach's Corner
Tips from Leo Totten

Top Pull
12.1998

TOP PULL EXPLOSION STARTS FROM THE FLOOR!! What I mean is you can't EXPLODE at the top like the best lifters if you start improperly from the floor. Especially at the American Open, I saw many of our lifts missed right off the floor. A few technique reminders to make sure you are positioned perfectly to explode at the top by pulling perfectly from the floor to the knees:

1) set up with your shoulders "over" the bar: off the floor, your hips must be above the height of your knees and your shoulders must be above the height of your hips. This should position your shoulders well in front of the bar.

2) back must be "arched" right off the floor (or "locked in"): if the back is rounded, you will not utilize your legs as well and inevitably swing the bar and cut your pull.

3) pull "flatfooted": if you stay flatfooted with your shoulders in front of the bar as you pull to the knees, the bar path should actually be back toward the shins (some people say that as you pull, the knees straighten and move back).

4) hips and shoulders rise together: as the bar goes from the floor to the knees, the hips and shoulders elevate at the same rate. Get someone to watch you from the side to make sure this is happening if you can't feel this yourself.

5) keep the arms straight as long as possible: right off the floor, many of you bend the arms. As soon as you bend the arms, you lose power from those strong legs!

Drill this movement to the knees and you will see that explosiveness in the power position you are looking for!!!