Why Balance and Centre of Gravity Matter

Every lift — whether it’s a snatch or a clean & jerk — is a battle to keep your body and the barbell moving as one. The best lifters in the world make it look effortless not because they are the strongest, but because they are the most balanced and efficient.

When your centre of gravity stays directly over your base of support (your feet), you’re in control of the lift. The second the bar drifts away — even slightly — leverage is lost, energy is wasted, and your body starts working against itself instead of with the bar.

Olympic lifting isn’t just about pulling the bar up — it’s about pulling your body around the bar, keeping both balanced and close together through the entire movement.

Keeping the Bar Close – The Power Advantage

One of the most important cues in lifting is: “keep the bar close.”

When the bar moves away from your body, the lever arm increases, putting more strain on your back, shoulders, and hips. A close bar path shortens that lever arm — meaning more power goes directly into lifting, instead of being lost to unwanted swinging or pulling.

How this plays out through the lift:

1.

First Pull (Floor to Knees): The bar should travel vertically and stay close to your shins.

2.

Transition & Second Pull (Knees to Hips): Balance matters most here. The bar should sweep back toward the body, passing close to the thighs as you drive through the mid-foot.

3.

Third Pull (Pull Under): A bar that stays close travels straight up, giving you time to move under and catch it securely.

Want to improve your bar path and lift efficiency?

Come see our coaches — they can assess your technique and help you make instant, practical improvements in your pull and receiving positions

Mobility: The Foundation Beneath Technique

Even with perfect technique, mobility limits can hold you back.

Restricted ankles, hips, or thoracic spine mobility can shift your balance, pull the bar forward, or make it nearly impossible to hit strong receiving positions.

Common problem areas:

Ankles

Limited dorsiflexion causes early heel lift and forward collapse.

Hips

Tight hip flexors or adductors restrict depth and knee tracking.

Thoracic Spine & Shoulders

Poor mobility here affects upright posture and overhead stability.

Mobility isn’t just stretching — it’s about improving joint mechanics, control, and stability in the exact positions required for lifting.

Move better. Lift stronger. Stay balanced. Build Better Positions, Lift Smarter

If you’re struggling with technique, balance, or mobility — don’t wait until it turns into frustration or injury. Come see our coaches and they can assess movement, help you optimise bar path, improve mobility, and develop stronger, more consistent lifting positions. Small changes in how your body moves can lead to massive improvements in power, confidence, and performance on the platform.

Get started — Book an appointment today

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