5 Reasons Why Your Start Position in Weightlifting is Important.

Different starts positions at the 2011 World Weightlifting Championships in the 85kg Class. Photo by Nat from hookgrip.

 Research has shown that a start position specific to the individual affects the outcome of a lift in weightlifting. Here I provide you my reasons why you need to work on your start position if you want to lift better and heavier.

1. A good start determines a good first pull - Keeping the tension created in the start position allows it to be kept through the first pull. This then leads to an explosive second pull which increases the chances of a good lift. Positioning is key in weightlifting and if you don't get it right from the start, it snowballs to the end of the lift.

2. The start position allows you to stay balance through the lift - being too forward on your toes or too far back on your heels in your start position throws you off balance right from the start, causing other mistakes in the rest of the lift.

3. A good start position enforces muscle activation patterns to prevent injuries- learning to hold your start position lets you stabilise your trunk to avoid injury when picking something heavy off the ground.

4. Being flexible to achieve a good start position transfer to other positions of the lift - flexibility to adopt a good start position will allow you to achieve the fully extended position in the second pull or even a good bottom position for the catch.

5. Finally, a good start position means the weightlifter and barbell can move as one system- if the "slack" is not taken up in the start position, the initiation of movement during the first pull will cause the weightlifter to hold the weight through the upper body (i.e. arms) and not to use the legs for the first pull, resulting in a disconnect with the barbell and making the lift more difficult.

Come learn more about your start position whether it's for weightlifting or any other form of lifting and understand how to apply biomechanics to your individual lever system and become a more efficient and effective lifter now!