Pulling a barbell is an exercise included in the Olympic biathlon. The tear and toss of a barbell, which we could only observe a few years ago only during the Olympic Games, are now seen in gyms. Both professional athletes and amateurs use them.

Contents:

  1. Pulling the barbell - what is it about?
  2. Pulling the barbell - step by step technique
  3. Pulling the barbell and tossing the barbell
  4. Pulling the barbell - preparation
  5. Pulling the barbell - which muscles are working
  6. Pulling the barbell - the most important records

Barbell tearing can be found more and more often in gyms. I am glad that an increasing number of people appreciate the effects that can be obtained by using such complex exercises. It is important to realize that before you go to the barbell snatch, you should prepare yourself properly for it and do some supporting exercises for some time.

In this text you will learn how to perform a clean (charge) with a barbell step by step and how to plan your preparations for a full haul. You will also learn about the benefits of performing exercises that have always been reserved for real athletes. Strength, fitness, and technique will increase as your training progresses.

Pulling the barbell - what is it about?

Pulling the barbell is performed in one smooth movement, with the weight from the position on the ground above the competitor's head. The difference between tearing and tossing is that the latter is split into two moves. The first is clean, i.e. the throw of the barbell, and then we only make a throw over the head.

Thanks to the overload that the body is subjected to during this type of exercise, competitors of such disciplines as martial arts, athletes and team games can benefit. By doing a snatch, we teach the body to generate maximum power and force all muscles in the body to work hard.

A very important fact is that the Olympic exercises are not intended to build maximum strength. They only make it possible to maintain a sufficiently high transfer of force to power. This means that thanks to them we can become faster and more dynamic. We must build our maximum strength through the powerlifting exercises they constituteauxiliary exercises for snatching. Thanks to such stimulation, we gain greater speed, explosiveness and strength in our field of sport.

Read also: 8 simple strength exercises without equipment for men

Pulling the barbell - step by step technique

We start pulling the barbell with the body positioned as if it were a deadlift. We spread our legs hip-width apart. Spread your knees a bit outwards, just like your feet.

The barbell is grasped wide, using the zipper grip, which consists in the fact that the thumb touches the bar and the fingers are placed over it. This grip allows you to lift greater loads, but you have to get used to sore thumbs.

Now we take a breath and lower our hips to the squat position. It is important to keep your back straight, tight shoulder blades and tight abs. From this position, we lift the hips to feel the tension in the biceps and gluteal muscles. We must feel the tension on the back tape.

We start getting up with the barbell by straightening the legs in the knees and in the hip joint. We keep the barbell next to the body. When it passes the knee line, we push the hips forward very dynamically. We jerk the barbell up, lifting the shoulders and stepping out onto the toes. At this point, we need to quickly move her over the head, keeping our elbows straight.

To make this move, we need to spread our feet a bit wider and get under the bar to the squat position. We hold it overhead in blocked arms that form one line with the spine. In the squat position with the barbell over the head, we must maintain balance and constant muscle tension. All we need to do to complete the repetition is to get up.

Many players throw the barbell on the ground after the repetition is finished. With a lot of weight over your head, it is even advisable. However, beginners should lower the barbell onto the cage, and then put it calmly on a special platform.

We always start learning to perform a snatch with an empty bar. We add weight gradually and very slowly.

Exercise requires good technique and a lot of mobility. Many people need to tweak this aspect first before they can even think about learning to pluck. At the start, we start learning from moving to the moment of lifting the shoulders and stepping on the fingers. We do not carry the bar over the head. At this point, we must learn to generate maximum power. The next step is to learn how to perform a barbell clean, i.e. a charge on the chest. Once we have mastered this move, we should move on to the objection of stepping into the barbell for a squat. Only at the end do we perform a full snatch. From cleanu squatwe will also be able to toss the barbell over the head.

See also:

  • Strength training without equipment: weekly training plan
  • Endurance training: 8 exercises to improve fitness and agility

Pulling the barbell and tossing the barbell

The difference between a snatch and a throw up is enormous. In the first exercise, we move the weight over the head in one move. In the second exercise, this movement is divided into two parts.

I mentioned above, that in order to master a snatch, you first need to learn cleanu with a barbell and go down to a squat. This is the point from which we then make the toss. Our task is a very dynamic jump up from the squat, while extending the arms and blocking the weight above the head. On the other hand, we spread the legs apart, throwing the leading one forward and the supporting one back. Your knees should be bent at an angle of approximately 45 degrees.

Both exercises make up the Olympic double and are a great way to build dynamics and increase power.

Pulling the barbell - preparation

Auxiliary exercises for lifting the barbell are a very important preparatory aspect. Our body must be properly programmed to be able to cope with this complex movement pattern.

Make sure you are mobile first. We need to work on the range of motion in the shoulder girdle, elbow joint and wrists. Wrists are one point that can be problematic. Most people have a problem with them due to long-term work at the computer. Another point that limits our mobility is the hip joint. The last aspect that we need to develop is the mobility of the ankle joint, which limits our squat and balance in the lower position.

When working on mobility, we should simultaneously build maximum strength and program the body to move. This means that we need to do exercises such as deadlifts and squats.

It is also very important to learn how to squat with a barbell in a snap grip and to press the bar over your head in a squat. Both of these exercises will be of great help in preparing you for a full blast. Their aim is not only to build strength, but above all to teach the body a pattern of movement and to maintain balance and stability in new positions for it.

See how to work in the Olympic club

Pulling the barbell - which muscles are working

The whole body is involved in a snatch. Literally. All muscles must work harmoniously with each other in order tothe body was able to overcome the task that was set before it, starting with the legs, through the gluteal muscles, stabilization muscles, and ending with the arms.

Thanks to such a range of working muscle fibers, tearing is an ideal solution for both women and men. Gentlemen will gain enormous efficiency, dynamics and save time. Tearing can replace many other exercises that we would have to do to make the body work just as much.

We burn a lot of calories in a much shorter amount of time. For the ladies, it is very important to know that they are able to shape the entire body during the snatch. Weightlifting will not make you look masculine, ladies. On the contrary. The buttocks will become firmer and fuller. The body will slimmer and the fat tissue will be burned at an express pace.

Pulling the barbell - the most important records

The record list for barbell snatching is long. It should be divided into men and women, and also into weight categories.

The biggest weight that was lifted up officially is 220 kilograms. This was done by the Georgian weightlifter Lasza Talachadze during the world championship in 2022 in the +105 kg weight category.

The biggest load torn off by a woman is as much as 155 kilograms. This result belongs to the Russian woman, Tatiana Kashirina. She did it during the 2014 World Cup.

Official Polish records are 201 kilograms of Marcin Dołęga and 132 kilograms of Agata Wróbel.

These are the results in the heaviest weight categories. I encourage you to review the records from the lower categories as well. They show that weight does not necessarily go hand in hand with strength.

About the authorTomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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Bodybuilding