PFP BArbell : Pre-Lift Checklist

In Weightlifting we want to create as much consistency as possible. One way we can accomplish this is to start each lift the same every single time. We have developed a Pre-Lift checklist to run through before every lift. First is a checklist for your Snatch and Clean.

1. Set your Feet: Walk to the bar, find your standard foot position (use the landmarks on the bar to identify where your feet usually go), cut your foot in half with the bar. Then grab the floor with your feet, really dig your feet in, you should have FULL FOOT tension (not just toes or heel).
2. Set your Back and Head: Shoulders back and down head in a neutral position.
3. Set your Core: Ribs down and abs tight.
4. Set your Grip: Find your hand position (again use the landmarks on the bar to identify a comfortable and consistent grip). HOOK GRIP, place your thumb around the bar then wrap your other fingers around the bar and over your thumb.
5. Set your Bottom Position:  With good foot pressure, drop your hips, bring your chest up, make sure your shoulders, elbows, and wrists are all lined up over the bar. Push through the floor creating 99% tension (this means that if you were to push even a little bit more  the bar would leave the floor). You are almost ready for takeoff!
6. Recap your checklist

• ​Feet: Full Foot
• Head: Neutral
• Core: Ribs down/Abs tight
• Grip: Hookgrip
• Shoulders: Down and Back/Over the bar
• Arm: Relaxed
• Elbows: Over the bar
• Wrist: Over the bar
• 99% Tension: Full body no slack​

    7.TIME TO LIFT!

For help with your lifts Email: tom@pittsburghfitnessproject.com