Don’t keep your hips close to the bar!! That will only cause a lot of problems. You need the set up with the bar just about against your shins and then set your hips and lower back like you are doing an arched back good morning. So you want a tight arch abd push your hips back. This will help you to pull the weight back and keep your shoulders behind the bar.
[quote]super saiyan wrote:
As far as starting with the bar touching your shins… it’s a little more complicated than that, although that’s a great general guide to work from. What you want to to is start with your hips as high as possible and as close to the bar as possible with a straight back. For lifters with good leverages, this means shins on the bar. For others, myself included, this means the bar starts in the middle of the foot.
The weight shifts to my heels about 1/3 through the lift. This allows for an optimum starting position (for my long-legged self) and then takes advantage of hip power as soon as possible. If I tried to set up with the bar on the shins and low hips, I’d be creating the longest lever possible and barely be pulling 225.
Oh, and yeah, putting a mat under each plate and standing in the middle would work great, although you may want to stand on a wooden slab if it raises the plates very much.
Part of the problem may be that as I’m trying to get my hips close to the bar, I’m leaning too far forward. It’s difficult to find the optimal height for the hips. At first, I had them too low and I was almost squatting the weight up. Then after I read the articles it felt much better; I just can’t seem to get the weight shifted to my heels until the top half of the movement.
As far as the mat goes, it only lifts the plates about 1/4 - 1/2 inch.[/quote]