Should you drive through your heel on the explosive hip drive? In other words, is there ever a transition to the ball of your feet during the final extension phase of the second pull?
Acceleration should be smooth and continuous not jerky, so the concept of an explosive 2nd pull is the wrong approach. The explosive part should be when pulling under the bar. The pull from the platform to full extension should be about .67 seconds. The pull under the bar should be half that or .33 seconds, regardless of the height the weight is caught. The 1st and 2nd pull should be considered one motion in order for that motion to be smooth and continuous. The power position is a position in transition between the 2nd pull to the fully laid back position at full extension, and not a singular position.
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How hard should you pull the bar?
"Pull the bar as hard as you freakin' can!"
Should you drive through your heel on the explosive hip drive? In other words, is there ever a transition to the ball of your feet during the final extension phase of the second pull?
Acceleration should be smooth and continuous not jerky, so the concept of an explosive 2nd pull is the wrong approach. The explosive part should be when pulling under the bar. The pull from the platform to full extension should be about .67 seconds. The pull under the bar should be half that or .33 seconds, regardless of the height the weight is caught. The 1st and 2nd pull should be considered one motion in order for that motion to be smooth and continuous. The power position is a position in transition between the 2nd pull to the fully laid back position at full extension, and not a singular position.
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