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The Double Knee Bend- Characteristics and Coaching Points

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THE DOUBLE-KNEE BEND—CHARACTERISTICS AND COACHING POINTS

WILLIAM CEDAR, CSCS, USAW, GUY HORNSBY, PHD, CSCS, USAW, SATOSHI MIZUGUCHI, PHD, CSCS,
AND MICHAEL STONE, PHD, CSCS

INTRODUCTION OVERVIEW OF CENTER OF PRESSURE CHANGES

W
eightlifting movements (e.g., the snatch, clean and
jerk, and their derivatives) are frequently used within
resistance training programs as a means of improving
strength, power, speed, and coordination (1,16). As these exercises
are incorporated into training plans, it is important to establish
proper technique to reduce the risk of injury and maximize future
training benefits (11,18,19). It is important that athletes obtain and
utilize a proper power position (PP) when performing the pulling
portion of a snatch or clean (or their derivatives) (12). The PP
consists of the athlete standing with an upright torso and 60 – 70,
120 – 130, and 140 – 150 degree angles at the ankles, knees, and
hips, respectively (3,12). For a more detailed explanation of the PP,
readers should refer to the Hornsby et al. article in NSCA Coach
5.1, titled “The Power Position – Characteristics and Coaching
Points” (12). The purpose of this article is to present and discuss
the phases of the pull that precede the PP, as well as present some
suggestions for how to coach these positions.
OVERVIEW OF THE PULL
The pull performed during weightlifting movements consists of
all movements and positions that occur from the time the barbell
is lifted from the floor to the moment the athlete reaches full
extension (5). When performed properly, the pull can be broken
down into three primary phases (1,5,16):
• First pull (floor to knee)
• Transition (knee to PP)
• Second pull (extension and shrug)
AND BAR PATH DURING THE PULL
During the different stages of the standard pull, the center of
pressure (COP) will change (9). The COP refers to the point on
an athlete’s foot where the weight of the athlete-barbell system
is focused. Though the COP will also change during the slight
variations from the typical pull (e.g., the “lean back” style), this
article will focus on the standard pull. At the initial setup at
the floor, the COP will be at the mid-foot or slightly toward the
forefoot area (Figure 1). As the athlete completes the first pull,
bringing the bar to knee-level, the COP will shift back to behind
the mid-foot, closer to the heel. As the athlete transitions to the
PP, the COP will return to the mid-foot or slightly in front of the
mid-foot (9). This shift of the COP to behind the mid-foot and
back toward the forefoot is necessary to reach the PP and to apply
force most effectively (2,8).
Changes in the COP will correspond with the bar path during the
pull (9,14). As the COP shifts back off the floor, the bar will also
move back toward the athlete. Similarly, as the COP shifts slightly
forward during the transition, the bar will change horizontal
direction and move back toward the bar’s initial horizontal position
(7,14,15). A properly performed pull, along with an aggressive
shrug, can minimize the movement of the bar away from the
athlete. However, strength and conditioning coaches should realize
that there will always be a slight forward movement of the bar
during the second pull, in both the clean and snatch, primarily as
a result of the barbell “brushing” the thigh as the athlete reaches
triple extension (Figure 2).

COACHING THE PULL

The pulling portion of a snatch or clean can be thought of as
“getting into” and then “using” the PP (12). Sound mechanics
of the first pull and transition phase allow a mechanically
advantageous PP to be obtained. This explanation highlights the
importance of reinforcing the PP as athletes develop and continue
to use weightlifting movements and derivatives in training.
Strength and conditioning coaches can aid athletes in better
understanding how the PP fits into the full lifts by progressing
them through pulling movements from positions below the PP
(first the position at the knee and then from the floor). Using a
top-down approach to teaching the pull can help athletes learn
how separate portions of the pull come together. However, it
may be best to employ a combination of top-down and bottom-
up approaches to coach weightlifting movements and their
derivatives, depending on an athlete’s skill level and training FIGURE 1. COP CHANGES IN THE FOOT DURING THE PULL
phase (4,12,17,18).

14 NSCA COACH 6.2 | NSCA.COM

 NSCA COACH 6.2

FIGURE 2. BAR PATH AT THE KNEE, POWER POSITION, AND DURING TRIPLE EXTENSION
(NUMBERS CORRESPOND TO COP CHANGES IN FIGURE 1)

SETUP AT THE FLOOR AND FIRST PULL FOR

EFFECTIVE TRANSITION
A technically sound first pull and transition requires a mechanically
sound setup. Before initiating the pull from the floor, athletes
should set up with a tight back, the hips slightly above the knees,
and the tops of the shoulders slightly in front of the bar (Figure 3)
(13). The exact joint angles will differ between athletes depending
on anthropometrics and comfort. Joint angles will also differ
between the snatch and clean, as the wider grip of the snatch will
typically result in the hips sitting lower in the initial setup. For
both the snatch and the clean, the feet should be between hip-
width and shoulder-width apart and the COP should be located
approximately at the athlete’s mid-foot (9,13).

FIGURE 3. STARTING POSITION FOR PULLING MOVEMENTS

FROM THE FLOOR (BEGINNING OF THE FIRST PULL)

NSCA COACH 6.2 | NSCA.COM 15

THE DOUBLE-KNEE BEND—CHARACTERISTICS AND COACHING POINTS

After a sound and comfortable start position is achieved, the
athlete must learn to properly initiate pulling the bar off the floor,
eventually bringing it to a position in front of the knee. During the
first pull, the athlete should maintain their torso angle relative to
the floor (“neutral back and big chest”). The athlete should elevate
the barbell by pushing into the floor with their legs, avoiding a
premature bending of the arms (“keep the arms long”). As the
athlete pushes into the floor, the bar should accelerate vertically
and slightly back towards the athlete’s knee, and their knee and
hip angles should slightly increase (7,13). Simply put, the athlete
should move their knees and hips slightly back while keeping the
bar close to their shins.
The mistake that most commonly occurs in the first pull is the
athlete being “pulled” forward as the bar is brought up to the
knee. When this happens, the COP shifts forward, making it
difficult or impossible to reach a proper position at the knee and,
eventually, the PP. An athlete being pulled forward also affects
bar trajectory, causing the bar to move vertically or slightly
forward as opposed to moving both vertically and back toward
the athlete (Figure 4). Forward barbell trajectory off the floor
can put the athlete in a mechanically disadvantageous position
resulting in their COP being too far forward. The athlete’s COP
being at mid-foot (or worse, towards their toes) instead of
towards their heel when the bar is in front of the knee can initiate
a sequence (forward during the transition) that can prevent them
from attaining a mechanically sound PP. Specifically, after the
bar passes the knee, the athlete will be on their toes, resulting in
having to initiate the second pull before the bar is high enough on
their thigh and their hips are able to be brought underneath them.
When this occurs, the athlete is unable to adequately use their
legs to accelerate the bar upward and is forced instead to push
their hips forward to accelerate the bar (referred to as “hipping
the bar”). Consequently, the second pull will involve a combination
of both horizontal and vertical forces versus mostly vertical forces
due to the athlete hipping the bar.

FIGURE 4. INCORRECT TECHNIQUE – INCORRECTLY BEING PULLED FORWARD DURING THE FIRST PULL CAN RESULT IN THE
ATHLETE’S COP SHIFTING FORWARD AND THE BAR TRAVELING AWAY FROM THE ATHLETE

16 NSCA COACH 6.2 | NSCA.COM


Similar to other resistance exercise movements, an athlete
consistently being pulled forward off the floor may be due to a
strength deficiency (the weight is too heavy for them, pulling the
athlete forward). Regularly performing repetitions that pull the
athlete forward can ingrain poor technical habits. Thus, a base
of strength, proper weight selection, awareness, concentration,
and practice are needed to correct the movement pattern. When
performed properly, the first pull will end with the athlete reaching
a proper position at the knee.
DESCRIPTION OF THE POSITION AT THE KNEE
Before an athlete can use the PP, they must navigate the barbell
past the knees. Reaching a proper position at the knee can make
it much easier to transition to the PP and more efficiently apply
force (2,4,5,6). A proper position at the knee consists of the
tops of the shoulders being slightly in front of the bar, the shins
approximately vertical, and the COP slightly behind the mid-foot
(Figure 5) (4,6,21). The exact angles at the hip and knee will vary
depending on an athlete’s anthropometrics, but when the bar
reaches this point, the knees will be at their greatest extension
prior to the second pull, generally exceeding the 120 – 130 degree
knee angle of the PP (1).
FIGURE 5. POSITION AT THE KNEES USING BLOCKS
NSCA COACH 6.2 | NSCA.COM
NSCA COACH 6.2
COACHING THE POSITION AT THE KNEE
When coaching an athlete into the position at the knee, it is often
necessary to instruct athletes to keep their knees back. This detail
allows athletes to better navigate past the knees in the pull while
allowing the bar to travel slightly back toward the lifter in the first
pull. Bringing the knees back and shins vertical will also ensure
that the COP is behind the mid-foot. This will allow for a more
efficient transition to the PP and application of force (4).
Many strength and conditioning coaches describe this position
as “staying over the bar.” Although it is true that the tops of the
shoulders should be slightly in front of the bar at this position,
this staying over the bar component may not be the best
emphasis for novice weightlifters or other athletes beginning to
learn weightlifting movements and derivatives. For example, it
is possible for an athlete to be “over the bar,” but also with their
COP excessively forward. The shoulders remaining over the bar is
simply a result of the athlete bringing the knees back and reaching
a proper position at the knee. Therefore, for future learning and
cueing, our experience indicates that a more effective method is to
instruct athletes to bring their knees back during the pull, allowing
the bar to travel back toward the body and, as a result of a proper
first pull, the shoulders remain over the bar.
THE TRANSITION
After bringing the bar to the knee (in front of the patella), the
athlete should begin the process of “re-bending” the knees. This
phase is termed “the transition” and is the portion of the lift where
the athlete accelerates the bar from in front of the knee to the PP
(Figure 6) (1,5). It has also been termed the “double-knee bend,”
because, during the transition there is a re-bending of the knees
that allows the athlete to achieve the proper knee angle for the
PP (5,8,16). As this re-bending occurs, the athlete’s hips will come
forward and the bar will move such that it contacts the lifter’s
thighs at the PP (3,13). At the completion of the transition/double-
knee bend, the athlete should have an upright torso (i.e., the PP).
Just before initiating the second pull, the shoulders should be
even with the bar (3,12,13). However, anthropometric differences
may result in an athlete’s shoulders being slightly behind or in
front of the bar. Differences in the alignment of the shoulders at
the PP may also be the result of different styles of pull (e.g. using
the “jump back” technique) (20). However, these techniques are
more advanced and beyond the scope of this article. Strength and
conditioning coaches should first establish a good PP with a given
athlete, then ensure that the athlete is reaching that PP each time
they transition.
During the transition, bar speed and ground reaction force
production will typically decrease. Therefore, it is important for
athletes to transition quickly to minimize the reduction of bar
speed and the time spent applying a lesser vertical force (7,10).
The transition can involve a rapid stretch-shortening cycle, making
it imperative that it is coached and executed properly and quickly
(1,10,16). After completing the transition (double-knee bend), the
athlete will complete the second pull (triple extension and shrug).
17
THE DOUBLE-KNEE BEND—CHARACTERISTICS AND COACHING POINTS
The transition plus the second pull has been likened to a jumping
motion, and it has been shown that the two motions share similar
force-time curves (8).
COACHING THE TRANSITION
Based on our experience, it seems common for strength and
conditioning coaches to debate whether the transition (specifically
the double-knee bend) actually requires coaching, claiming that
it occurs naturally, regardless of coaching, during weightlifting
movements. The simplest rebuttal to this claim is the observation
that many athletes, in fact, do not transition properly, oftentimes
never reaching a true PP (15). Many beginners will find the re-
bending of the knees to feel awkward and struggle to do so. Thus,
strength and conditioning coaches should strive to teach athletes
to properly transition. Because a properly performed transition
entails a stretch reflex, it is imperative to position the athlete in a
manner so that the reflexive action takes place optimally (1,6,10).
Certainly, attempting to explain the transition to a beginner in
great detail may not be the most efficient use of time. However,
as athletes become more familiar and proficient in the PP and
the position at the knee, they should be taught to transition
rapidly in order to minimize bar deceleration, decrease the time
spent applying less vertical force, and efficiently use the stretch-
shortening cycle (1,6,7,8). Exactly when it is appropriate to provide
athletes with a more in-depth explanation of the transition will
vary depending on the athlete. In general, further explanation
should take place after the athlete has a firm grasp on the PP and
the position at the knee.
FIGURE 6. THE POSITION AT THE KNEE MARKS THE BEGINNING OF THE TRANSITION. A PROPERLY PERFORMED TRANSITION/
DOUBLE KNEE BEND WILL RESULT IN THE ATHLETE REACHING THE PP
18 NSCA COACH 6.2 | NSCA.COM
COMMON MISTAKES AT THE KNEE AND
DURING TRANSITION
While coaching the position at the knee and the transition, several
errors occur frequently among beginners.
1. Rounded back: Because the shoulders are slightly in front
of the bar at the position at the knee, many beginners will
have a hard time maintaining a neutral (or lordotic) back. In
addition to simply cueing the athlete to keep a tight back,
starting from blocks or safety rails can reduce some of the
tension on the back musculature while the athlete is initially
learning the position (Figure 5). Because a rounded back can
be less efficient in transmitting forces through the kinetic
chain, it can also cause the athlete’s COP to shift forward
towards the mid-foot. This can cause the athlete to be pulled
forward while still being “over the bar,” leading to a poor
transition to the PP. When strength and conditioning coaches
observe a rounded back, they can cue the athlete to maintain
a “neutral back” and “big chest.”
2. Knees forward: Novices often find that properly bringing
the knees back is at first an uncomfortable position and
will consequently set up with the knees pushed forward,
giving a squat-like appearance. Though this will at first feel
natural, it prevents the athlete from properly transitioning
to the PP and usually results in the athlete not being able to
achieve a proper PP and being pulled forward (Figure 7). The
simplest cue strength and conditioning coaches can use when
observing an athlete’s knees pushed forward is “knees back.”

3. COP forward: Setting up with the COP too far forward
can often cause the athlete to be pulled forward by the bar
during the transition, resulting in a PP in which the COP is
excessively in front of the mid-foot or a complete absence of
a PP. Strength and conditioning coaches are likely to observe
this error when they see athletes rising onto their toes before
reaching triple extension, athletes reaching a position where
the hips are over the heels, or when the athlete’s shoulders
are too far over the bar and the chest is down. Strength and
conditioning coaches should seek to quickly correct COP
mistakes, as these will have a large impact on body position
and barbell trajectory.
4. Slow transition: Even when reaching the PP, a slow
transition can have a negative effect on a lift’s outcome
and on the training effect. A slow transition will cause bar
velocity to drop and negate some of the velocity-induced
length-tension stimulus (stretching the quadriceps) on the
stretch-shortening cycle (1,6,7). Strength and conditioning
coaches should cue an aggressive transition into an
explosive second pull.
5. No transition: Many athletes first learning the transition
will simply stand up off the floor as opposed to rapidly re-
bending the knees to reach a proper PP. This will usually result
in the athlete “hipping” the bar, causing the bar to loop out
in front of the lifter, subsequently causing the athlete to jump
forward to catch the bar in the snatch or clean. Not only does
this looping of the barbell create a less advantageous catch
position (i.e., in front), it can sacrifice peak bar height due to
the forces exerted on the barbell not being summated in a
mostly vertical direction. When confronted with athletes that
are not transitioning, strength and conditioning coaches may
FIGURE 7. INCORRECT TECHNIQUE – INCORRECTLY PUSHING THE KNEES FORWARD WILL MAKE IT DIFFICULT FOR THE ATHLETE TO
TRANSITION PROPERLY. THIS WILL RESULT IN THE ATHLETE BEING PULLED FORWARD AND NEVER REACHING A PROPER PP
NSCA COACH 6.2 | NSCA.COM
NSCA COACH 6.2
cue the athletes to “scoop” their knees under the bar after the
bar has passed knee level.
6. Trapped in the heels: Although the more common problem
is for an athlete’s COP to be excessively forward in the pull,
it is also possible for the COP to be too far into the heels. If
the COP is too far back at the initiation of the second pull, the
athlete can get “trapped” in their heels, causing them to jump
backward and land in a catch position with the bar in front of
them. This shifting of the COP too far into the heels can occur
during the transition, but more likely begins during the first
pull. Thus, while it is important to bring the knees and COP
back, it is important that athletes do not do so excessively.
Like any other mistake in an athlete’s COP, this technical
flaw should be explained to the athlete by the strength and
conditioning coach to avoid the athlete reinforcing bad
habits over time.
PROGRESSING THE PULL
Once beginners have learned the basic positions and motions
of the pull, it is important for strength and conditioning coaches
to give athletes opportunities to become proficient in achieving
and using the different positions of the pull. A popular method
for integrating these movements into training programs is to
use derivatives of the weightlifting movements. Reducing (or
removing) the catch component of the clean or snatch early in
an athlete’s training plan reduces the difficulty of the exercise to
allow athletes to focus on proper positions, reduces training stress
so that higher volumes may be performed, and still provides a
beneficial force-velocity stimulus (17,18,19). Gradually progressing
from partial pulling movements to executing the full pull can take
time, but in the long-term, it will save strength and conditioning
19
THE DOUBLE-KNEE BEND—CHARACTERISTICS AND COACHING POINTS

coaches the time and frustration needed to fix habituated SUMMARY

technical problems later. The snatch, clean, and their derivatives are frequently used
within strength and conditioning programs. Establishing proper
Table 1 provides a sample program for a beginner that focuses technique early in an athlete’s career can save strength and
on building basic strength and learning proper weightlifting conditioning coaches time and frustration in the long run.
technique. This program is meant to provide just one example Teaching the PP, position at the knee, setup at the floor, first
of how to incorporate weightlifting derivatives into a beginner’s pull, and transition to beginners and allowing them to reinforce
strength training plan, as there are many valid ways to do so. good technique through proper exercise selection and attentive
Exercises like pulls to knee, pulls from knee, and pulls from PP coaching can ensure that athletes are able to derive the full
allow athletes to become competent in the pull. After 3 – 4 weeks training benefit from weightlifting movements. Implementing
of this program, the next program can continue to build on the weightlifting derivatives through a progressive approach will allow
foundation of strength and technique by incorporating exercises athletes to learn correct technique, build confidence, and improve
utilizing more of the pull, such as pulls from the floor, as well strength-power characteristics.
as introducing the catch for the power snatch, snatch, power
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 NSCA COACH 6.2

13. Roman, RA. The Training of the Weightlifter. Charniga, A
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centers around optimizing the training process for strength-
power athletes. Currently, he serves as the National Strength
and Conditioning Association (NSCA) State Director for West
Virginia and United States of America Weightlifting (USAW) Local
Weightlifting Committee (LWC) President for West Virginia. He is
a Certified National Level Coach by USAW and the Head Coach of
West Virginia Weightlifting.
Satoshi Mizuguchi is an Assistant Professor in the Department of
Exercise and Sport Science and the Head Coach for the Olympic
Training Site Weightlifting Team at East Tennessee State University.
He received his PhD in Sport Physiology and Performance from
East Tennessee State University in 2012. He received his Master’s
degree in Exercise Science from Appalachian State University
and his Bachelor’s degree in Exercise Science from Winona
State University. He has been actively involved in strength and
conditioning and sport science, and has worked with numerous
collegiate sports, including soccer, volleyball, softball, football,
tennis, golf, gymnastics, and basketball, among others. His
research interests include athlete performance monitoring using
vertical jumping, development of strength and explosiveness,
measurement and monitoring of total training volume, and
weightlifting performance.

20. Vorobyev, A. A Textbook on Weightlifting. Brice, WJ (Trans.). Michael Stone is currently the Exercise and Sports Science
Budapest, Hungary: International Weightlifting Federation, 1978. Laboratory Director and the PhD Coordinator at East Tennessee
21. Whitehead, PN, Schilling, BK, Stone, MH, Kilgore, JL, and State University. Prior to joining East Tennessee State University, he
Chio, LFZ. Snatch technique of United States national level was the Head of Sports Physiology for the United States Olympic
weightlifters. Journal of Strength and Conditioning Research Committee. From 1999 – 2001, he was Chair of Sport at Edinburgh
28(3): 587-591, 2014. University. Stone’s research interests are primarily concerned with
physiological and performance adaptations to strength/power
training. Stone is also an Adjunct Professor at the James H. Quillen
ABOUT THE AUTHORS
College of Medicine. He has authored more than 200 publications
William Cedar serves as the Head Strength and Conditioning Coach
in peer-reviewed journals, two textbooks, and has contributed
at Morgantown High School and an Assistant Coach for West
chapters to several textbooks in the areas of bioenergetics,
Virginia Weightlifting. He earned his Bachelor of Science degree
nutrition, and strength/power training. Stone was the 1991 National
and Bachelor of Business Administration degree at the University
Strength and Conditioning Association (NSCA) Sports Scientist
of Michigan and is currently pursuing his Master of Science degree
of the Year, and in 2000, he was awarded the NSCA Lifetime
in Coaching and Sport Education at West Virginia University. Prior
Achievement Award.
to coming to Morgantown High School, Cedar interned with the
University of Michigan’s Strength and Conditioning for Olympic
Sports staff. Additionally, he is a Certified Level I Coach through
United States of America Weightlifting (USAW).

Guy Hornsby is a Teaching Assistant Professor in Athletic Coaching

Education (ACE) at West Virginia University (WVU). His primary
responsibilities involve overseeing ACE’s strength conditioning
minor and graduate assistant strength and conditioning program
that provides strength and conditioning to three local area high
schools. Additionally, he is a member of the WVU Rockefeller
Neuroscience Institute’s “Performance Team.” He previously has
held strength and conditioning positions within both collegiate
sport (East Tennessee State University) and the United States
military (160th SOAR [A]). Additionally, he has held faculty
positions at the College of Charleston, Virginia Commonwealth
University, and Glenville State College. His primary research focus

NSCA COACH 6.2 | NSCA.COM 21

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