Get Lifted: Dominate the 2025 USA Weightlifting Level 1 Exam and Power Up Your Future!

During the "pull" phase in both the snatch and clean, the primary objective is to generate upward momentum on the barbell. This phase is critical because it involves the lifter creating force against the bar, enabling it to rise effectively. The success of the lift depends on producing enough upward acceleration during this phase to ensure the barbell reaches the optimal height for the lifter to either catch it in a squat position (in the snatch) or to front rack position (in the clean).

During the pull, the lifter should focus on their body mechanics, including maintaining a strong back angle, engaging the legs and hips, and utilizing the drive from the floor. The force generated during this phase must be smooth and coordinated to carry the barbell upward without any abrupt movements or loss of control.

While stabilizing the weight, lowering the bar, and preparing for the next phase are all part of the overall lift, they do not represent the primary focus during the pull phase itself, which is fundamentally about achieving that necessary upward momentum for a successful lift.