Second Pull Phase:
As the hands of the lifter pass the knee, the “Second Pull” phase of the lift begins (Figure 8). This
is considered the highest power production phase of the lift. The lifter rapidly extends the hips,
knees and ankles and shrugs the shoulders to drive the end of the FLIPPER as high onto the torso
of the body as possible. During this phase, the lifter’s feet may come off the ground. Some lift
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ers prefer to “kip” or kick the device up with the thigh of one leg contacting the bottom Bumper
Extrusion (see Figure 2). This is not necessary and may not be desirable as the training goal is
to build explosive power and strength. This is best attained by centering the body on the device
and generating as much power as possible by rapid simultaneous extension of the legs and hips.
Maximal force and power generation will not happen if one leg is in the air. With both feet on the
ground, there may be a lower risk of injury (Waller, et al., 2003).
Lifting heavier loads, nearing the athlete’s 1RM, the lifter may use multiple “second pulls” to get
to the transition phase. The Standard Lift with the FLIPPER has many similarities to an Olympic
clean and jerk. Though many of the lifting phases are similar, one of the differences is after the
second pull of a clean, the athlete must catch the bar in a balanced stance, with the bar on shoul
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ders of the lifter. With the FLIPPER, there is a type of “catch”, but with the FLIPPER, the cushioned
rubber bumpers can contact the torso of the lifter, even resting against the body of the lifter.
In doing so, the lifter may perform several sequential “supplementary second pulls” to work the
implement up their torso until they are able to rotate their grip, thereby reaching a modified
“transition phase”. If multiple supplementary second pulls are used, the lifter will bend their
arms and with the lower bumper on the torso of the lifter, squat slightly and drive the FLIPPER
8
Using the Flipper - Lifting Techniques
Fig 8
Beginning of second pull