How the hip and the bar moves following this point is critical to how easily you will receive the bar.
Instead, you should be looking at hip contact as a result of you and the bar moving upwards and meeting (rather than colliding). Also, hip drive should be seen as part of the whole action of using the legs and not just hip extension. Stand up straight and keep your legs straight. Now open and close your hips; it doesn’t go up in any way. It goes back and forth. My point exactly. You want the bar to go up, not back and forth. The hips and the bar are two moving points and should be seen as two moving objects. If they move in the same direction, their speed increases due to momentum but if they collide, speed is lost.
4. I need to feel my weight being distributed in the different areas of my feet.
You are told you need to start with the weight in your mid foot, then you feel it move back probably to the middle of your heels then back forward into your forefoot (some say balls of the feet). All these when pulling. Tough task isn’t it? Try walking and feeling that you are trying to land heel to lateral side of your foot to the medial portion of the ball of your foot every time you take a step.
Weight distribution taken too far to the limits not only force you to lose balance but also cause you to work harder than you should to bring your balance back to the center.
Weight distribution is indicative of how the center of mass moves over the bass of support which are your feet in this instance. It is not something you actively control by forcing yourself to get weight distributed that way but it’s a result of the actions of keeping yourself centred. More importantly, think of trying to drive force from your toes or only balls of your feet to perform a vertical jump. I do this in my seminars and workshops all the time to introduce the concept of base of support and the number of eyes that you see realizing that being flat-footed when jumping makes things a lot easier to get the legs going. Why not the same for your lifts. Forget your feet when pulling. Think of your legs.
5. This is the ‘s way and they have many world champions so I should learn their technique.
You see the Russians, the Chinese, the Armenians lifting a certain way. You see a certain weightlifter lifting that way and getting big numbers overhead. You watch them lift and think I need to do what they do to hit my 100kg snatch. I need to do their program or do whatever exercises they do and I’ll lift like them.
Know not only what they do but why they do.
I’m sorry but no. The Russians lift loke the Russians because they are Russian. The Chinese lift like the Chinese because they are Chinese. Rather than following the exact technique or learning the exact technique, you need to understand the concept of their lifting. Not the “how they do it” but the “why they do it”. You understand the why and you will understand what works and what doesn’t work for you. Blindly following a certain style may not be the best thing for you. Having a style that suits you allows you to move better. All styles or methods follow the same concepts and should lead to the same point: lifting more weight.
Learning is something that is very important in weightlifting. The desire to expand one’s knowledge is key to getting you understanding the lifts better, building better awareness of the movements and subsequently lifting better. However, there are always going to be sources of information which have been taken out of context. Hopefully, these lessons I have mentioned will help you clarify just the basic concepts related to the weightlifting movements and give you a clearer picture to make a more informed decision to what you should or should not be doing in the lifts.