The purpose of this study was to develop an innovative training model and method to improve the posture and motion, while pulling up during weight lifting by evaluating the problems of Korean weight lifters performing this motion. To investigate the effectiveness of the new training method substitute members of the Korean national weight lifting team performed both the original pull up technique and new pulling training technique while kinetics and kinematics were recorded. For this study, the first phase of the new training method is more appropriate than the original training with the pull up drop slow deadlift to the knee joint. For the second phase, the new training motion is deemed to be more effective than the current box deadlift motion. Also, this new motion corrects the posture as there is more anterior hip joint motion(about 10 cm) and the knee flexes to about 120 degrees. For the third phase, starting about 10cm above the knee the box snatch high pull up is identified as a more suitable training method. For the forth phase, the box top snatch method is judged to be a more effective training method than the original top snatch training method.