Pulling Posture - Are You Over the Bar?
How do you know if you’re over the bar for good pulling posture? Simple:
If the bar wants to swing forward away from your body, your shoulders are in front of it.
If the bar wants to sit back against your body, your shoulders are behind it.
In the first pull, generally we want the bar trying to move away junst slightly while we actively prevent it from doing so with lat tension.
How far over the bar you should be is up for debate—my advice is to keep it pretty minimal unless and until you discover you perform better with more.
I suggest coming off the floor with the shoulder joint directly above the bar (meaning the front of the shoulder mass is in front of it) and keeping this same approximate back angle until you’re past the knees.
Right before you begin the second pull, your shoulders will/should be a little farther over the bar than at the start, but not much.
You don’t need to intentionally lean more over the bar—remember that as you pull, your legs are moving back and you’re keeping the bar as close to them as possible. So if you’re staying balanced evenly over the foot with about the same back angle, your shoulders are unavoidably moving farther forward relative to the bar.
If the bar wants to swing forward away from your body, your shoulders are in front of it.
If the bar wants to sit back against your body, your shoulders are behind it.
In the first pull, generally we want the bar trying to move away junst slightly while we actively prevent it from doing so with lat tension.
How far over the bar you should be is up for debate—my advice is to keep it pretty minimal unless and until you discover you perform better with more.
I suggest coming off the floor with the shoulder joint directly above the bar (meaning the front of the shoulder mass is in front of it) and keeping this same approximate back angle until you’re past the knees.
Right before you begin the second pull, your shoulders will/should be a little farther over the bar than at the start, but not much.
You don’t need to intentionally lean more over the bar—remember that as you pull, your legs are moving back and you’re keeping the bar as close to them as possible. So if you’re staying balanced evenly over the foot with about the same back angle, your shoulders are unavoidably moving farther forward relative to the bar.
