Real teaching, real lifters
Listen, Chinese weightlifters don't do it just to look cool. Panda pull really helps with technique, speed, and transfer of that speed technique to actual lifts.
I haven't seen any good online advice on teaching this movement, so please allow me to share my experience.
I don't like fake instructional videos where experienced lifters pretend to be beginners and pretend to make mistakes. I hate even more when so called "experienced" lifters demonstrate good technique that is really bad.
Below is a video of 2 lifters trying this movement for the 1st time, under my guidance. First lifter is a beginner (maybe 5-6 weightlifting sessions), second is intermediate (but only 2nd time training with me).
“They still make mistakes, but it’s good for you to observe their real first attempts with this movement. ”
With both lifters, I use very invasive teaching techniques, I manually put them in correct positions, which you can see a little bit in the video. I haven't had much luck with verbal cues, they make the coach sound smart, but lifters are not improving...
As you can see, you can extend with shrug, and counter attack on relaxed arms.
Panda Pull As An Advanced Movement
It really isn't an advanced movement in my opinion. It's very basic and simple. It's very easy for me to teach it, and if you get in this frame of mind, it will be easier for you.
In the video below, all kids are doing it, all shots from real training sessions.
Of course, it's easier to learn as a kid, because you are just more flexible and you're just having fun with it.
Adults get very stiff and they overthink.
The only prerequisite for panda pull is snatch or clean deadlift done correctly.
Once you get good you can try to incorporating panda pull before your cleans and snatches. Many of my lifters do that. Here's another example.
Things to watch for
- Not finishing extension - I teach combination with snatch/clean deadlift with shrug. Also, get yourself a mirror.
- Leaning forward after extension to meet the bar - ask friend to watch from a side or use camera.
- Elbows going back - could be flexibility issues, or shoulder weakness. Dips and ring pushups should take care of it.
- Can't relax arms - use straps and lower weights.
“Try learning from high hang first and use a deadlift with shrug before every panda pull. ”