double knee bend

8/3/2019 Double Knee Bend

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1Doublo i0reo Bend

. tal-.^ " ' " f:Th e double knoe bend ls a su&:natlon of largely straight forces from the floorto th e tp p of the pulI. Le t us go through some of tho highLights which make lt ao.Th e llfter should make ae fest s start as possible uith th e leverage at hand.The increaalng of the speed should take plece al l along the pul l aE opt inura polnteof levorage are reaehed and succeedlng spood bui l t on nhat went before. This isdif ferent from del iberateLy pul l lng slow off the f loor. Tho l l f ter sh 'ould nake useof every leverage poi.nt. li e should not yank th e ba r in an effort to ge t epeed, an dhe should not break good body poalt ion, In othor worde, the l i f ter should go aEfast as the loverage at hand wiLl permit wlth good body poel t lon.The weight of the body is c enter6d on the front part of th e instop when start-ing the pul l . This doos not mean he ls on his toes as the whole foot is in contactwtth th e floor. It oeans that when preaeure ls exertsd by the feet, the centerseems to bo at th e front part of the instep.. Then th e weight of the body ls trane-ferred back as the bar is l i f ted to the knees. Aleor 88 the bar is l i f ted frolo thof loor the hips are kept in. They do not shoot back. They go up vert ical ly beoaugethe kneee are atreightentng. As th e kneee straighten the ba r ie brought slightlyback about two inches f rom its inl t lal poelt ion which was ovor tho netatarsals. Theangle of the back ls constant from the fl.oor to th e kneea.Ae the bar conee past the knees, the welght of the body is at the furthestpoint back. I t has come fros the bal ls of the feet (front part of the instep) backto the nlddle of the feot. f rom thls poeit ion the weight muet return to the bal lgof tho feet again. Thle ig very lmportant. Sonae lf tere get into the correct poei -t ion for the eecond pul l but their welght ls st l l l centered on the niddle of thefeet, not 'on the bal1s of the feet. S; then they are off balanoe and they pul l ina rotat lon instead of stralght up.i f i th the bar past the knees, the bar having beon brought back about two lncheg

and the bo dyweight coming forward, the knees bend (thoy are bending a second t ine;they were bent to etert with when the bar was pul led off the f loor) and the hlpscotre down an d forward, an d th e back comes up. Th e benciing of the knees causes thedown and forward act ion. The l i f ter is becoaing &ore erect ss the back r lsesr niththe bodyrrre ight transferring to the bal ls of the feot, the whole foot in contactwith the f loor. Thie has been descr ibsd as a scooping act i .on. I t is in this l r&r-ner that the l i f ter gets his body lnto the best poeslb le pul l lng posl t ion. I f thisls not done right, what corunonly heppens ie the h lps come down and forward but thebodyweight stays back. lhis resul ts later in a rotat ion. Then when the l i f terdoes his second pul l , thore is a cont inuat lon of thie rotat ion and a rotary forceis added onto the precedlng stralght forcee so that they do not add up to as muchresul t ing force as would the addit lon of st ra ight forces. Thus the l i f ter doee notget the naxlmum pul l , and many t i-aes the bar is lost behlnd and ho junpe back.?lhen the body is in the best pul l ing posit ion, the eecond pu11 cauees greataccelorat ion of the bar. The preceding seooplng act ion is done faster than thef i rgt puII but the nain accelerat ion comss fron the second pul l . (I t should be &-phaslzed that the whole pul l ing act lon f rono the f loor to overhead is one smoothpul1 with lncreasing accelerat ion. ) th ie sscond pul1 is st i rrted by accelerat ingthe scooping act ion of the legs and hips. As these blg uuecles accelerate the bar,the extension of the back then blends in (not before). This resul ts in a cont inua-t ion of the upward root ion nhich is further cont inued by the later blending ln of

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the elevat lon of the ehouldors. The end of the pull results in the l i f tor up onhle toes, body fully clongated (extended), chouldcrs shruggod. l,laxtnrr,u eight rtthmaxLllum orce haa beon inplenentod ts the bar.The socond pull can be thought sf as a pushing anay fron the platforn or Junp-lng wlth a welght ln the hqnda. 't{hendone right, it glvoa the i.npreeslon of r sud-dcn olongatlon or lengthoning of the body. Thls le because the notlon takss of fetrrlght up. 'These ar e Bon6 of the hlghllghts of theout l tne form. pull . lpt me br lof ly reviow then ln1, The l l f tcr starte fron the f loor as fast as poseible rr lth tho leverage athand.2. The angl,o of the back le constant fron the floor to thE hlese.,. The bodyrelght etarts off on the front part of the instep (Ualls of feet)when th e ba r is pulled fron thc floor, shifts to the nlddle of the feetwhen the bar ts at the lcroea, then back to the balls of the feet for theeecond pull, the wholo foot being in contact wlth the floor throughout.4. Durtng the whole pull, the hlpo muet not go back.,. The llfter le on the balLe of hts feet wlth the whole foot ln contact uiththe floor fo r the start of tho second pu1.1.6. Fron near ly a stralght poeit lon at thc endlnto a bent posit lon agaln dur ing tho scoopThis scoop ls done by the hips coning downuP.

of the first pull, the hreoe goto the start of the second pull .and forrard and tho back flstng

7. The gecond pull ts started by an accslerat ion of the ocooplng act i .on ae thewelght of the body ie transforred to the ballg of the foet, the whole footbeing ln contact with the floor. Here the loga and hips accelorate Ln anupward motlon. The extension of the back blsnds ln after the action of , tholege and hlpe.

1. The bodSnrelght s on the front partof the inotep (bal ls of the feet) .

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The l l f ter has ecooped lnto the bar.This 1g done bi ' bendlng th e knees, "th e hips cone forward an d down, thebodlmetght ghif ts f ron the nlddle ofth e fcet to the balle of the feot,en d th e whole foot staye in contactwlth the f loor. The back has goneup. Thie ls the st rongest poeit lonfrom wbich to pul l . Fron here al lnot lon ig directed up, The scoopcarr les lnto th is. I t is a l l f t gg.

To g6t the bar to knee height theknees have straightened and the hlpshave come up bu t no t beck. Thc ehoul-dcrs heve gone ou t front. The backangle fron the floor to here has ro -nainod constant. Th e bodyweight ha ashlfted backwerd toward the ntddle ofthe feet .

F'ron the position ln picture f] , th sllftor hae continued the ecoop bystraightening hls legs and hipe an dthen (not before ) hls baok. Theshoulders have elevated. Thls lE aful ly olongated poeit ion; note theetraightened knees and lif ter on hiEtoes . A srrnnation of stralght forcoEhs.s caueod thte.

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4.

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IDoubla l(no. Bend - I llay to loarn Il,

Whon he ond of iho o]fnnlc lifting ycar arrivoa fo r llftorar. th6y ero r.Irx-lng a b1t anil Looklng forrhrd to the next liftlng ecason. Thla te a good tine toplan a cyellng routlna for the naxt llft, tng aeaaon. A cycllng routlnJ ntlt takothe pra8surc off rhsn thc ]lf,tcr starts llftlng agaln. ?hle would aleo bc a goodtlue to learn thoroughly th pull popularry hrcwn as ths doubra lrneo bond. deie qr eelx cxcrcleea ln thc propor 6aquence to lcarn tha pult.

Exsrclae fl - thrugr Fron tho 6ccond pull poeitlon froq tha boxee or bar atthc crotch, stralghton tho lgs and hlps, thon blond in thc bsok sxtension, andthcn ahrug thc Ehourdsrs strelght up . Hold tho tep shrugged posltioa on thc tocsfo r ) eecondr. rf you do lt rlght, )rou can keop your baiincc. rf coordtnatlon LBnot good, you rlll falr forrard or backnard - usually backlerd. The hoed ghould bokcpt levol, not throra back, hlghcr clevatlon of ths Bhouldcrr oaa b gottcn thlaray. The hoad golng back nlll thron your bahncc to thc roar, and the-6houldcr.rlll not olcvate hlgh and rlll p!ob&bl" go beck initead of up. Do thrca alnglcs iBfour to flve rate.Excroiga f, 2 - Clcan or Snatch froE Sccond pull logltion; Hhon you hava lc&rn d

the acquencc of loge, hlpa, bec! and ehouldor ehrug, you rill csnelatontly nrlntaluthl.e belancoil ahfuggcd poaition. Naxt you ghould euatch or qlean fron the ecoondpull positlon fron blookg or fron tho bar at tho crotch. Uac about 4O-)0fi of yourlFxt projactcd goal to stert Hith. Do thres alnglos, four to fivo s6tr. If thlser(orclse la too dlfflcult, th.n go back to cxsrcj,s. #1 . i{hat le wantod i6 a.pullthet goeo etralght up and not back. check to sec thet thc f,inal slevatlon oi tbcehouldcrg le etralght up and is ooorplotc.- In going through cxercleea lt')r4,) and,6 alwaye uae excrcleas fl and f2 firat.In thc progroseion fron exgrclgc fl through f6 uae 7O-8OFof your next pro;eotcagoal as a guldo to whcn to novo on to thc naxt axarclgc. Thig rilr bo a rilatlwryllght wetght glncc 7G.806 of your ncr.t poaktng' goal nill be Light bocauea thtE lthc lcginnlng of your y6ar of cycllng. t{hcn axercl,es f, ) is reichcd, do #r a and #5bat the saEs tlEo. t{lth thc coordlnatloa thc llf,tcr rlrr have picbd up by thlo l'lnehe lE at a oonfortablc anough atage to lork tho scoop both fron thc floor and fronths la66. Thle lcads tho llftcr to a nRtura.I ovcrlap of atagos that blend tho co-ordlnatlon lnto one bautiful pull. Thosc axcrciocs arc done wlth the clcs.n end thaanatch grlp. l{ork oach grlp trlce a reck, elthsr in aeparate sssalons, Eaklng a to -ta r of four v6ry ehort rorkouts per eok, or togGthcr oaklng two rorkouts pc r reok.rf you do thc lattcr, stert one tlne wlth the snFtch grlp, iho ncxt tiue ritrt tucc oan gr ip.

Exsrclse fj - theo Scoop: Frou the blocks 8t knee helght or in a porcr reck,assuEc th poait lon attalned sf ter the 0ly6plc dsad l i f t . $coop by Lett ing. thekneos rebcnd, hfps go down and ferward, bodynelght goea forrard onlo tho bilts ofthc feet nlth the nhole foot ln contaot rvtth thJ floor, and tho baok conoa up . Thepo8lti'on roached 16 the second purl posltion l{ith the bodywelght on the ball-E of thefoet, whole foot ln contaot ulth the floor, and tho back lr-a, de+tcea frou thg ver-tical, hcad ig Level and l


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bodyrelght never gete transferred back fron the rolddle of the feet to the balls ofthe feet, and a rotation bachdarderesults. Do three eingles, four to f lvo eots..{gerolse S4 - Ol}mpic Dead tift to Knees: l{ith the back angle held constant,puif *e wetght off the f loor elowly to the kneeg. The knees alnost straighten,the hlpa go up vertically, not back, and the bodyneight goes fron the balls of thefeet to the niddle of the feot. Concontrato al l the tine onr (1 ) keeplng the backangle constant, (a) knses alnoet streightening, ( i) rear end gotng up vert lcal ly,

not back, (4) shouldere laylng out in f ront of the bar and (t) bodyweight goingfron bal ls of feet to n iddle of foet . Do threo slnglee, four to f ive eote.Exorclse fla - Conbined Oltrmpic Dead Llf t and Scoopi Thls ia probably themost dt f f lqult exercise because you must coordlnate the bar comlng paat the kneee.Again, romemberyou nuat stop after the Bcoop wlth the weight forward on tho balleof the feet , whole foot in contact with the f loor and the back angle at 1y'2) d,e-grees from the vort lcal. with knees bent, head level. Do three singlee, four tof ive sets. ' 'Exercise fl b - ComblnedScoop uith $hrugr From loree helght off boxes or rackassumsposit ion already descr ibed when bar fs at hnees ln exerciae ;p4. 0o throughthe posit ions of scoop and shrug as already descr ibed. Do not forget to etay onyour toos for three Eeconda. Do three elnglee, four to f ive gets.Exerc Lee 1t'6 OltrnoplcDeed Llft, Scoop and $hrug (nfgfr PulL uith Straight Arna)rThis i.s the monent of truth. If ovory qtage has been Lcarned correctly, tbe brrghould bo pulled ln a etraight Line ulth stralght forco adding on top of stralghtforco for a maxlmum ooslble fsrce. 'thon dolng thia exerclso for the ftret fewti.:aosr go slowly and feel the movenosntg ou are golng through. End up on your toeeand etay thero for throe secondo. As yo u feel. confldent ln what you are doingr goolowly off the floor, then the ssoop ghould be a li t t le faeter, and f lnal ly the Boc-ond pull should real l .y accolErate wlth the ehoulder elevat lon etraight up. As formie more c'onsietont, elinlnate staying on the toes fo r three secondE. Do threc sin-gles, four to f ive sets.

Exerclso f,1 - Shrug

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Exerciee #2 - c lean or snatch fron second pulr Fosit lon

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Exerctse f,) - Ihee Scoop

Exercise l l4 - Clynpic Dead Lif t to Kneee*,r.." '

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Exerciss #7" - Conblnod Olynplc Dead Lift and Scoop


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Exerclsc f)b - Conbined Scoop with Shrug

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Exercise #6 - Olpnplc Dead Ltft, Scoop and Shrug


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Pulrlng uLru"ra ff4Th e pulling techniquo known as th e double kneo bend, nhlch wo have been trylngto expla ln and teach, Has elaborated on by the dlf forent coaches at the Europes.nCsaches I Conference in Sof la, Bu1gar ia. I received inslght as to hou we nlght bet-te r describe and teach it in our eountry r*hen I stayed on Ln extra day after th e corr-ference was over an d ha d a four hour intervlew with the hsad coach of the Bulgarlantearn, Ivan Abadjeav.I t was discussed that Kolov, for example, sooms to yank the bar off the f loor.This ig not exact ly what is wanted. Rathcrn the l l f ter should nake as fast a etar tas posslb le with the leverage at hand. fhe increaeing of ' the apoed ehould takeplace al l a long the puII as opt inrn leverage points are reached and succeedingspeod ls bui l t on r.rhat went beforo. This le dif ferent f rom del iberatoly pul. l ingslow off the f loor. The l l f ter should uake us6 of every loverago point, He shouldno t yank th e ba r in an effort to go t apeed and he should no t broak good body Posl-t lons. In other words, the Llf ter should go as faat as thc leverage at hand wil lpernit wlth good body posit ion.The fact that rouscl .e losee contract l le force rapid ly when contracted faat doee

not have a negat lvo lnf luence on what has just been eaid. Tho rebending of thoknessr or Bcoopi rg, accomplishes throe thingsr 1 ) A stretch-rof lex aot ion taksgplace, eomethtng l lke when a basketbal l player dlps qulckly to j tup. Thie makesthc quadr iceps muscles cont ract harder than they could normally be cal led upon todo. 2) The rebendlng al lowe tho musclee prevlouely cont ract lng to rrestr p incethey ar e no longor contracting to cause th c upwerd rnovoment, bu t ar e eccentrlcallycont ro l l ing the htps and thighe down and forward, )) I t dramatical ly shi f te thoangle of pulL so that even though the nusclo has lost nuch sf i te contract i le foroesinco i t hae contracted rapldly, tho angle of pul l is so nuch bet ter because of thescoop that it nore than makes up fo r what th e nuecle ha e lost. (Thie is &n i.r,por-'tant point. Whenever a choice nust be made &s to r*hat is troro important fo r power,angl.e of pul l or et rength of muocle, angle of puI l outweighe the lnf luonce ofstrength of Buscle.) Thoee thinge conblned with lnsreasod monentun sf th e bar nakofor a nore powerfu l l sveral l pul l .In diecussing the dl rect ion the bar should be pul lod, i t was pointed out thettheoret ical ly i t is degirable for the bi r to be pul led ln a st ra ight l ine so thatthe straight forces add up to a blgger resul tent force than the total of forcos go-ing in dif ferent dl rect ionsr However, thls is not posslbLo since the bar startaf ron over the netatarsals and muEt be brought, . in. A devlat ion of f ivo cent inetergor two tnches ls thought to be al l r ight and w111 not cause swing. I t n ight be &r-gued that i f the bar wero placed r ight next to the anklos then it could be pul ledst ra ight up. Eut i f thle vrere done, the bodywoight would be centered back on theheels inetead of the niddle front of the foot. With the bodyreight thue'centerodfurther back, tho natural r otat lon of the back, even i f done perfeet ly, would csusethe bodpreight to go even fur ther back behind the heols; thon the l i f ter would junpback and probably ewlng the bar. So the bar has got to be started fron the mett-

tarsal part of the foot and npul led inr. Thie pul l ing in should be, aB mentloned,f ive cent lnetere or two inches. I t is ruore dranat ic ln the i iu lgar ian marurer ofpul l tng than in the Rueei.an manl lorr In the Bulgar ian sty le i t ie almost hooked inor cradled in, whereas in the Rueelan style, i t is pul led in on a gradual pIane.In ei ther caBo, l t ehould not be beyond the f ive cent inoters or two inches, e!- e lnee swing wil l develop. In sore of the Bulgarlan l i f tere, this unwanted awing haedevoloped and ls t ry lng to be worked out. To help correct thlsr a machine ig nou24


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bolng ueed wtth the Bulgar lan Senlor Nat lonal Tean which neasureo the distance thobar ie pul led in. The machlne alEo measures he directlon of the bar and the heightl t reaches. It haa workcd well with the Junlor teamg and lt is hoped it r i l l nowhelp the genlor tean.In start ing off the f loor, whon anatomlcal ly foaelblc (uaually wlth a l i fbcr oflong uppor thlgh), the l l f ter should have hia hlps higher than paral lel to the f loor.Tbls ls fo r three reasonsr 1) Wittr ttre hlpe hlgher, the wolght of thc bar is mors

ap t to be dlrected up ingtead of back. 2) tllth th e hlpe hlgher, tbo thlgha ar e lnbetter leverage posltlon to oxert maxlmun orce (i t is eagl.or to do a gquat than ahalf squat), an d aince the legs ar e one of the prine movors ln conlng off the floor,they should be ln the beEt leverage or poalt lon. ,) Wtth the hlpa highcr, the lcverarm (where the bar nould lntpraect nlth the aplne) wt l l bc decreaaod, glnce the baakwi l l be lowsr.In gett ing the hipe hlghcr than paral leL, the l l f ter should naintaln sbouldertrldth stance with the feet slightly polnted out. A wider etanee than thig makea hehlpa drop. Also, a r lde etance mcano hat the bar is not pul led aB hlgh aa wlth ashoulder ridth or narrorer etance since the liftar gtands lower wlth a rldor etance.Havlng the foet ellghtly potnted ou t gets morc of the legs tnto the pull.Every effort ahould be nade to not have the knees spread apart whsn tho pull tg

dono because the knoee going out moana hat the hlpe drop. This causes backwardmovemcntof the bar, allowa the back to cone upright too 8oon, an d thus increasesthe lever arm (prevloualy explained).In diacusslon about the wrlsts, it wa a pointed ou t that in the gnatch and thsclean, the leea ar lng at the top, the better; for this reason, lt ls dsslrable tokeep the wrlsta f lexed. Thls thrors the olbowe forrard and out to the gLdes. Be-sldes facl l l tat lng an upr lght rowlng notion lnetcad of a back rowlng mot ion, thieflexlon of the wrlstE and resultlng throrlng of the elbows forward and out makes the.trapa stretch moro, thue havlng a etronger effect on the bar. Algo, the trape reactmoro atrongly gince a muscle on gtretch contrqcts etronger than nhen lt ls not onstretch. Flnally, having the elboua throrn forrard and out makes the trapa puII thewelght up and the ecapula ralse full dlatance up the rlbe. If the elbors rore back,

then the trapc would no t be able to llft up the scapula efflclently an d thc rhom-boidg would then take th e doninant role and pull the scapula back, thus cutting downon the pull. Fo r ths Bano reaEon, the hegd ehould not be throrn back at thc top. Aethc back conca lnto play, thc head ie toagcd back bu t then ig tuclced ln at the topof the puII. To have lt et l l l golng back at thc top mcans not only wt l I thc aaapulanot go up as far as poeelblo, but also a f lnal rotat ion backrard roulC be apt to !o-gult . !

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double knee bend

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