Technique Series | Dynamic or Static Start Position

A common problem many lifters have, especially when mirroring the technique of more professional lifters they follow on social media is an inconsistent method of initiating the pull.

There are two main methods of initiating the pull, either a dynamic start, or a static start, and within the dynamic method, there are a few different styles. First, let’s cover the difference and when you should use one over the other.

Static Start

The static start means that you will start the pull from a still position. The static start is a necessity for beginner lifters or for those who need to work on a consistent start position. This will ensure that you can make the technical changes to find the right starting position that is optimal for you, ad allows for the best technique in the rest of your pull.

Dynamic Start

A dynamic start means that you will be moving your body to your start position and begin the pull in one fluid motion. The dynamic start is something that most elite lifters use to get more leg drive in the first pull. This style can significantly improve the strength of your pull HOWEVER, if you have not put in the reps with a static start and developed a consistent start position, then this can cause very erratic technique. This will happen because while the pull is one fluid motion, the lifter is still always initiating the pull (breaking the bar off the ground) with the same hip and torso position, they are just using more momentum to get to that position.

There are essentially two different versions of the dynamic start. The top down approach, and the bottom up approach. IN the top down approach, the lifter will grab the bar with high hips, then pull the slack out of the bar, and pull their hips down then initiate the pull in one fluid motion. Check out this video of Mattie Rogers who demonstrates an example of this.

Top Down Approach

Bottom Up Approach

The other style of dynamic start, the bottom up approach is more common with super heavy weight lifters, and Russian lifters. The bottom up approach begins with the lifter sitting in a squat with their hands on the bar, then lifting their hips up and pushing through the ground in one fluid movement. A famous example of this is Dimitry Klokov, check out the video below for a demonstration!

If you’d like a video demonstration from me explaining the difference between the two, check out the video below!