Bulgarian Lifting Technique

Nutrition
1

Does anyone know how there Bulgarians teach their lifting technique from the start up to the catch in both the snatch and c&j. I know they jump back to catch it, but I also know there has got to be more to it than just jumping back.

2

See if you can get hold of a copy of the weightlifting encyclopedia video companion by Artie Drecshler(sp?), in it he goes over teaching methods of the Bulrarians as well as the Russians and the U.S. I don’t have it to hand at present (at work) but the jumping back manouver depends on the lifters second pull, some jump forward, others back, he calls it the s-pole I believe.
Hope this helps.

3

You might try emailing CT, I am pretty sure he might know.

4

They are not actually taught to jump back. However the pulling technique they learn will lead to some jumping back.

The Bulgarian lifting technique (now being used by most top OL countries) has the following particularities:

  1. The lifters are taught to start the lift with their hips as far back from their head as possible. Basically the hips are as far back as possible in the starting position while the head is brought forward as much as possible.

  2. During the first pull their weight is on the heels, while with the old classic technique the weight would be on the middle of the foot or even on the toes. To do this they do not execute the first pull straight up, but rather by pulling up and back.

  3. Bulgarian lifters use a lot of back extension during the final portion of the second pull.

All three of these technical aspects create a much better leverage and more pulling power. If you are an olympic lifter it’s the technique to use IMHO, however if you are simply doing the lifts to become a better athlete it might not be best.

To properly execute this technique you must have very strong hamstrings and lower back.

5

Christian,

Yes I am an Olympic lifter (beginner), and really would like to use this style, I have a couple questions about what you just said:

  1. When you say the keep their hips as far back as possible from their head does that means their hips are lower in the start?

  2. When they keep their weight on their heels and pull back and up from the starting position does that mean the bar starts out against the shins or ankles and moves up against the shins?

  3. In the Bulgarian tape Vanev seems to start on his toes wouldn’t that be the opposite of the Bulgarian technique but I do notice he seems to rock immediately back on his heels, and also he comes up on his toes again right before he hits the final pull and seems to actually jump…so my question is when pulling this way should one think of just extending or actually jumping off the ground when using this technique?

  4. I also heard somewhere they pull the bar back with them, does that mean they keep it tighter to their body the whole way through?

  5. I see Gardev is the oppisite of what Vanev does in the pull every point except jumping back, such as he keeps his heels on the ground alot longer than Vanev…is that better or are these just differences that suit each lifter better?

  6. If I were to just do a pull using tecnhiqthis would I finish it leaning back high on the toes or more on the heels?

  7. Should I concentrate on more of a forceful hip “pop” and leaning back or should I lean back and extend my hips and legs, during the 2nd pull? If it is a more forceful hip pop how would you prevent the bar from being directed horizontally?

Also is this technique shown in the “Weightlifting Encylcopedia” Video? Some people said they teach the Bulgarian technique in the World Class Coaching Videos by Steve Miller, is that true? Also last question I read somewhere an Olympic Weightlifting Coach by the name of Carl Miller went to study under Abajdiev and learned his technique and I sent him an email and he said he has a book to teach this technique, have you read it and if so is it worth it?