Lift Like a Shot-Putter, Save Your Pelvic Area!

I've been training and coaching the Olympic lifts long enough to notice some common mistakes with which most beginners and even some experienced lifters struggle. The purpose of this first blog post is to address a common problem that can turn even the most aggressive athlete timid and meek.

Bruised Pelvic Bones Hurt

If you want to be a successful Olympic weightlifter pushing the barbell upward with your hips is important. However, if you find yourself afraid of making contact because it leaves you with a pelvic region full of painful bruises I highly recommend going back to the drawing table with your technique.

I like to use analogies when I coach any athletic movement. Movement is a language and any person new to the language will struggle to understand. Luckily, analogy is a language that anyone can decipher. I love seeing the light-bulb go off over someone's head when they understand what I am trying to explain through a simple comparison.

With hip contact in the Olympic lifts I use the analogy of a shot-putter. There is no throwing involved in this ancient Olympic sport. The men's shot weighs 16 pounds. Try to throw that like a baseball and kiss all of the connective tissue in your shoulder goodbye. Also, take note of how connected to his body an Olympic shot-putter must keep his implement before applying explosive force. The only way to apply force into that large of an object safely is by pushing directly into it's center. Just like Olympic weightlifting.

With the Olympic lifts the center of the barbell is the shot-put and the hip is applying the pushing force. Any pain or bruising is caused by the barbell being too far away from the hip when force is starting to be applied. It is almost unimaginable to think of a shot-putter attempting to slap his implement out of the air for max distance. However, every weightlifter that has pain with hip contact is attempting a similar feat.

If your pelvic bone is feeling beat up you need to keep the bar close and apply upward force with your hip by pushing upwards. Smashing your hips into the bar from too far away will only lead to you making some seriously strange underpants purchases and hurtful accusations from your significant other.