Many of my posts are geared towards athletes (beginners/intermediates) and coaches. This post however is a bit more advanced.
When we first learn Olympic Weightlifting we are taught a static start. A static start is when we find a comfortable start position, pause, and then lift. Once an athlete has achieved a certain amount of proficiency, I typically introduce the dynamic start. A dynamic start is similar to a running-start; its purpose is to gain an extra advantage over the bar.
Although this technique is not for everyone, I introduce it when I feel the individual is ready to try it. In a dynamic start, the athlete creates a stretching-reflex, quick tension, or pre-loading movement prior to lifting. This action must return the athlete to his/her original start position…and without hesitation, lift the bar. The key components are:
1. Pre-loading
2. Swift movement
3. No hesitation
4. Maintain bar path
When learning the dynamic start, it is easy to disturb the lift-off of the bar. It is important that coaches and athletes practice the correct principles without interfering with the lift itself. If the athlete is not comfortable with the movement, return him/her to their original static start.