Weightlifting Technique: Understanding and Executing Pulling the Slack Out of the Bar

What Does Pulling the Slack Out of the Bar Mean?

Pulling the slack out of the bar refers to the critical pre-lift technique of establishing full tension between the lifter, the barbell, and the loaded weight plates before initiating a lift, ensuring a smooth, controlled, and powerful start.

Understanding "Slack" in Weightlifting

In the context of barbell training, "slack" describes the slight give or play that exists between the barbell, the weight plates loaded onto it, and the floor or rack from which the lift begins. When weight plates are loaded onto a barbell, especially cast iron plates, there's often a minuscule amount of space between the inner hole of the plate and the sleeve of the bar, as well as between the plates themselves. Similarly, when a barbell rests on the floor or in a rack, there might be a fractional degree of movement before the full load is engaged.

Think of it like a chain: if you have a chain lying on the ground and you want to pull a heavy object with it, you wouldn't just yank the chain. Instead, you'd first pull the chain taut, taking up all the individual links' play, until you feel direct tension on the object. Only then would you initiate the full pull. "Pulling the slack out" applies this same principle to the barbell, eliminating any "play" before the primary movement.

The Mechanics of Pulling the Slack Out

The physical act of pulling the slack out involves applying just enough initial force to the barbell to eliminate this internal play without actually lifting the weight off the floor or rack. For lifts like the deadlift, this means gently pulling upwards on the bar until you feel the plates click together, the bar slightly bends (if it's a quality bar under significant load), and you feel the weight "lighten" in your hands, even though it hasn't left the ground. Your body becomes fully connected to the load.

This pre-tensioning phase ensures that when you commit to the full lift, there's no sudden jerk or shock absorption needed by your body. Instead, the force you generate is immediately and efficiently transferred into moving the weight, making the lift feel smoother and more powerful from the very first millimeter.

Why Pulling the Slack Out is Crucial: Benefits

Mastering this seemingly small detail offers significant advantages across various lifts, particularly the deadlift, but also for rows, cleans, and even bench press un-racks.

• Enhanced Stability and Control: By establishing tension before the lift, you eliminate sudden, uncontrolled movements of the bar. This creates a more stable base, allowing for greater control throughout the entire range of motion.
• Improved Force Transfer: When the slack is removed, your muscles are already engaged and "connected" to the load. This seamless connection ensures that the force you generate from your legs, hips, and back is directly and efficiently transferred into lifting the weight, rather than being dissipated by absorbing the slack.
• Injury Prevention: The sudden jerk caused by lifting a bar with slack can place undue stress on the spine, shoulders, and other joints. By removing the slack, you reduce the risk of hyperextension, muscle strains, or disc issues by distributing the load more smoothly and predictably.
• Optimized Starting Position: Pulling the slack out helps you settle into the most advantageous starting position. It allows you to feel the weight, brace your core effectively, and engage the correct muscle groups (like the lats and hamstrings) before the lift begins, ensuring proper biomechanics.
• Increased Lift Efficiency: A smooth, controlled start translates to a more efficient lift. There's no wasted energy in overcoming inertia or absorbing shock. This can lead to stronger, more consistent lifts and potentially higher one-repetition maxes.

How to Execute "Pulling the Slack Out"

The technique varies slightly depending on the lift, but the core principle remains the same: establish tension before movement.

• For Deadlifts:
  • Setup: Position yourself correctly with feet hip-width apart, shins close to the bar, and hands gripping the bar just outside your shins.
  • Initiate Tension: Before you lift, take a deep breath, brace your core, and engage your lats by imagining "tucking your shoulder blades into your back pockets." With straight arms, gently pull up on the bar. You should hear a faint "click" as the plates settle against each other and against the bar sleeve. You'll feel the bar slightly bend, and the weight will feel "lighter" in your hands, even though it hasn't left the floor. Your hips might slightly dip or rise as you find this tension.
  • Execute: Once you feel this solid connection and full body tension, drive through your heels and stand up, maintaining that tension throughout the pull.
• For Barbell Rows (from the floor or rack):
  • Setup: Get into your bent-over rowing position.
  • Engage Lats: Before you initiate the pull, actively engage your lats and feel the tension in your upper back and arms. The bar should feel "heavy" in your hands, indicating you've taken up the slack, even before you start the concentric (pulling) phase.
• For Bench Press (un-racking):
  • Setup: Lie on the bench, grip the bar, and position your body.
  • Pre-Tension: Before you un-rack, engage your lats, push your shoulders down and back into the bench, and brace your core. Apply gentle upward pressure to the bar against the J-hooks. You should feel your entire upper body become taut and connected to the bar.
  • Un-rack: With this full-body tension, smoothly un-rack the bar. This prevents the bar from bouncing off the hooks or feeling unstable when you take it out.

Common Mistakes to Avoid

While simple in concept, improper execution can negate the benefits of pulling the slack out.

• Pulling Too Hard (Pre-Lifting): The goal is to take up tension, not to initiate the actual lift. If the weight leaves the floor prematurely or you feel a sudden jolt, you've pulled too hard.
• Not Pulling Hard Enough: If you don't feel a clear connection, hear the plates click, or perceive the weight "lightening," you haven't fully removed the slack. The lift will still feel jerky.
• Rushing the Setup: Pulling the slack out is part of a deliberate, controlled setup. Rushing this phase often leads to neglecting the technique entirely.
• Forgetting to Maintain Tension: The tension you create before the lift must be maintained throughout the entire movement, especially during the concentric (lifting) phase.

Conclusion: Mastering the Pre-Lift Protocol

"Pulling the slack out of the bar" is far more than just a phrase; it's a fundamental principle of efficient and safe barbell lifting. It's the silent, often unseen, preparation that separates amateur attempts from powerful, controlled lifts. By consciously engaging your muscles and establishing a solid connection with the barbell before you move it, you optimize force transfer, enhance stability, and significantly reduce the risk of injury. Incorporate this technique into your routine, practice it diligently, and you'll experience a profound improvement in your strength, control, and overall lifting performance.