The Oly Encyclopedia 38

Positioning the Head

What is inside a lifter's head is his or her most vital tool for weightlifting success. But the physical position of the head is also an important part of weightlifting technique. Since the head is not an inconsequential portion of a lifter's bodyweight, its position affects the center of gravity of the lifter. In addition, the proper position of the head tends to align the spine properly, making transmission of force from the lower body and torso to the bar more effective. Finally, the proper positioning of the head can facilitate the lifter's using his or her vision to maintain his or her balance while moving.

There is some controversy over the positioning of the head during certain phases of the pull. Virtually all analysts believe that the head should be aligned with the body at the end of the pull. Years ago it was believed that throwing the head backward during the final explosion of the pull aided the lifter in fully extending the legs and back and thereby imparting maximal force to the bar. Today it is generally accepted that the lifter can impart just as much vertical force to the bar without throwing the head and at the same time speed up the transition from the final explosion to the squat under. Most theorists also agree that head has a neutral function once the pull has commenced (ie, it does not direct the body but rather serves as a relatively motionless extension of the body). However, there are considerable differences of opinion about how the head should be positioned during the early stages of the pull.

One group of theorists believes that the head should be held in line with the spine throughout the lift. This means that the lifter will be looking forward and down during the early stages of the pull. Advocates of this pulling style argue that the lifter will tend to keep his or her shoulders over the bar to a greater extent during the second and third stages of the pull when the head is in line with the spine. In addition, they believe that any tendency to shift the body and bar too far towards the rear of the lifter will be reduced with the head-in-line position. Finally, they assert that holding the head in line with the spine early in the pull facilitates keeping the head in that position at the end of the final explosion and during the unsupported squat under. As a result, advocates of this style argue, the lifter will be able to elevate the shoulders more easily, which will assist both in imparting force to the bar with the trapezius muscles and in using those muscles to assist in the descent under the bar.

Advocates of maintaining the head in an upright and vertical position throughout the pull argue that the head-up position at the start of the pull assists the lifter in maintaining an arch in the back. In addition, they believe that with the head in a vertical position, the lifter will be able to maintain a focal point throughout the first four stages of the pull and most of the squat under, which helps the lifter to maintain his or her balance.

I find the arguments made by this latter group to be more persuasive, and most lifters seem to agree, but there have been some outstanding champions who have used the head-in-line positioning technique very effectively. There is certainly no harm in a lifter giving both methods a try.

Before leaving the subject of head positioning, a few points should be made about the position of the head in the jerk, a subject that is far less controversial than that of the head position while pulling. In the jerk the head is generally tilted slightly backward during stages one through four of the lift. More importantly, the lifter also pulls the chin in toward the neck and moves the head backward in relation to the spine. This is done primarily so that the lifter can keep the chin out of the way of the bar during the drive. During the squat under phases of the jerk, the rear of the head is brought forward to align itself with the spine or is even placed somewhat forward of it.