FuBarbell

All sports have a basic athletic stance where the body is aligned to maximize strength, power and speed. Also commonly referenced as the power position, this alignment typically places the body in a “ready state” to transition or move. Lester (@lesterhokw) is here today to discuss the principals of how this stacking occurs for weightlifting and how hitting this position well can make or break your next attempt.

The Power Position.

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The importance of the power position is commonly highlighted in any form of coaching instruction in both the weightlifting and any other context.

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It is important to note that there are many different ways to get to this power position. This is due to variations in levers, muscular strength and purpose of movement.

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This is also the position where the bar is in a position where the lifter can effectively transfer force to have it displaced overhead.

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Despite the variations, there are a few stereotypical points of performance related to this position.

1. Starting from the feet, it must be in a position to appropriately apply force into the ground. More importantly in a downward vertical direction in order to get an upward vertical ground reaction force.

2. The knees need to initiate the drive to create the force needed and also to maintain the correct direction from the feet. This also helps physically push the entire system of the body upwards and remain connected through the feet.

3. To continue the drive, the hips, now coming in line with the bar in terms of trajectory, will then continue force production to push the torso upwards and as a result, accelerate the bar in the same direction if proximity is kept with the bar.

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This creates a kinematic sequence of force production and subsequently results in a complete and efficient summation of force which gets transferred to the bar well.

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So the power position is named that way because it is the main position for power development. Whether you are a weightlifter or an athlete using the lifts as part of your program, make sure you get this position right. Then you will master the lifts with ease.

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