The Depth of the Split Position The depth of the squat or split position should be based on several considerations. There are at least two advantages to assuming a lower position. First, the lower the split, the less height the lifter will need to achieve in the drive in order to get the bar overhead. Second, a lower position is actually more stable than a higher one (see Appendix 2 for an explanation of this concept). Offsetting the stability and efficiency of a lower center of gravity is the fact that a lower split generally places the body in a weaker anatomical position than a higher split position and can make it more difficult for the body to stop the downward progress of the bar. In addition, a lower position takes longer to assume. This gives the bar more time to accelerate in a downward direction, placing more stress on the joints (and making it more difficult to stop the downward movement of the bar). Some analysts have argued that placing the front foot further out in the split it indicates that the lifter is using the legs more energetically and so is indicative of better technique. While this argument is worth considering, there are other reasons for the front foot being placed well forward of its starting position (e.g., as compensation for a forward dip). reasons which suggest that it cannot be used in isolation as in indicator of effective technique. One final point for the lifter to keep in mind is that he or she should distribute more of his or her weight on the front foot than ton he back in the split. The back foot offers considerable support and stability to the overall position but is clearly subservient to the front foot in terms of supporting the bar and body.
In this chapter, I have spent a great deal of time explaining weightlifting technique and its importance. An analysis of technique, guides to good technique and explanations of many of the trade-offs that exist with regard to technique have been presented. If you have studied the chapter carefully, you now have a better conceptual understanding of technique than do many athletes and coaches who have been involved with the sport for many years. But reading about technique does not substitute for practical knowledge. That can come only from practicing it and teaching it: the focus of the next chapter.
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