the Chinese pull method

First off, I’m super excited to be talking to some of the lifters that are currently on an American team, that want to learn the Chinese pull. They’ve been improving, just by listening to a friend of mine Stephen off Skype and the telephone and they’re getting better results already. Even their main coach has come to say, they ARE getting more consistent.

It’s likely, that we’ll be doing a video recording and get more lifters on board the Chinese pull. These guys are big names amongst the weightlifting side of things. Big big, names.

This is the gist of the entire video.

In the usual pulls that I see taught around the internet and many places, it seems to happen like this. But once again, and observer’s eye can only be that accurate. Just like how so many people, misconstrue the so called “Chinese pull”, I would also be likely to misconstrue the typical weightlifting pull.

So do feel free to correct me, should you feel it being necessary.

Conventional pull

1. Back straight, and begin pulling the bar by pushing the knees back. This initiates a backward curve to the bar.

2. Right before the athlete tips over, begin sweeping the bar back into the hips and getting ready to explode. The speed of the lift begins to increase steadily

3. As the bar contacts the middle of the thigh, begin pulling up, keeping arms straight and finally, extend the bar overhead, get the chest out the way.

How we teach the pull.
Of course I’l be much more detailed about this. This is the pull which I teach and learn and live every day, so I know this one to a much deeper level.

Concept of the Chinese pull

1. The bar moves straight, not backwards. If it happens to loop out around the knee, that’s perfectly fine as long you can sweep it back to the middle of the body.

2. Bring the hips into the bar while keeping the lats strong, so you can create a “collision”

3. Punch the entire, ankle, knee and hip upwards and boom the bar flies right up.

4. Because you’ll be on your toes, and falling , your natural reaction would be just to pull yourself under and not wait anymore for the bar.

How to do the Chinese pull.

1. Set your hips high, and lock the middle of your back. Pull your shoulders back and down, the entire time keeping your chest flat.

2. Lower your hips slightly with your knees, keeping the weight on the quads the entire time.

3. Tighten the lats slightly.

4. Don’t take a deep breath, or you’ll even up hyperextending the lower back. There’s a 50/50. Take 50/50%.

DO NOT change your torso angle until the bar contacts the hip. If you change the torso angle, you won’t get to maximise this pull’s potential. This is extremely difficult for people who are used to the other pull technique, so take your time practicing the pulls to improve this.

6. Pull the bar in a straight line, as much as possible till it passes the knees. If it loops, don’t bother, because the game begins after the knee.

7. Once it passes the knee, you MUST RESIST the desire to pull back. Ignore the fact that it feels natural. Wanting to dump a 200KG bar over your head, isn’t natural. Naturally, you’ll also feel like shagging every moving thing on the face of earth. That doesn’t make it right.

Begin to really really row the bar into your hips with your lats.

8. While you’re rowing, you must match the speed of that row with the speed of your hip coming forward and getting ready to “slice” the bar up. Do not try to prolong the pull by and stabilise yourself. You will defeat the entire purpose of this pull. It’s MEANT to make you feel like you’re falling because that’s exactly where you’re going next. Under the bar.

Contact the bar by punching the hips up, and finish on the toes. You do this right, the bar will fly because momentum has helped you.

9. At this point, you will feel like falling and that’s correct. That’s why your panda pull becomes so significant. It mimics the pulling down pattern of the snatch and the clean. It will be automatic.

Remember, this technique is significantly different from the conventional pull. Good luck trying it.

And honestly, trust me, don’t ….just don’t bother snatch and cleans with this on the first day. Try to slowly do the pulls with these babies. And then put them together. Remember, decompose and recompose people. Don’t try to do everything perfect right off the bat.


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