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Olympic Weightlifting. Weightlifting vs. Power Lifting. In the sport of weightlifting, athletes are given three snatch attempts and three clean and jerk attempts In the sport of Power Lifting, athletes generally perform three squats, bench presses and deadlifts

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Olympic Weightlifting


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    Presentation Transcript
    1. Olympic Weightlifting

    2. Weightlifting vs. Power Lifting • In the sport of weightlifting, athletes are given three snatch attempts and three clean and jerk attempts • In the sport of Power Lifting, athletes generally perform three squats, bench presses and deadlifts • The lifter with the highest total in each weight class wins

    3. Weightlifting vs. Power Lifting

    4. Usefulness of the Olympic Lifts • The Olympic lifts are useful as a training tool for many other sports, as well general strength and conditioning and functional fitness • The lifts are all ground based like most sporting activities and activities of daily living • The lifts are very time efficient, using multiple muscle groups in each exercise

    5. Usefulness of the Olympic Lifts • The lifts are useful at developing proprioception and neuromuscular efficiency • The lifts are very useful for developing core stabilization, strength, and power • Researchers at Appalachian State University found that activity of the trunk muscles during squats and pulls from the floor (dead lifts) is greater or equal to that produced with many common stability ball exercises.

    6. Usefulness of the Olympic Lifts • Power development statistics for a 100kg male • Bench Press 300 • Back Squat 1100 • Deadlift 1100 • Snatch 3000 • Snatch 2nd pull 5500 • Clean 2950 • Clean 2nd pull 5500 • Jerk 5400 • Power = force * distance / time

    7. Usefulness of the Olympic Lifts • To perform the lifts properly requires a great amount of flexibility in the ankles, knees, hips, shoulders, elbows, and wrists

    8. Usefulness of the Olympic Lifts • The lifts will condition your body to receive a load in a strong position

    9. Weightlifting Safety • Injuries per 100 participant hours Soccer 6.20 Track and Field 0.57 Football 0.10 Basketball 0.03 Gymnastics 0.044 Powerlifting 0.0027 Tennis 0.001 Volleyball 0.0013 Weightlifting 0.0017 Weight Training 0.0035

    10. Weightlifting Safety • Correct Footwear • Correct Clothing • Safe, Efficient Technique • No Horseplay • Be Aware of Others • Use Spotters When Appropriate • Hand Care • Discourage Limit Attempts too often and with beginners

    11. Weightlifting Safety • Warm-up, Stretch, and Cool-down • “Miss” Correctly • Drop Barbell in Controlled Manner • Discourage Training Alone with beginners • Follow Planned Program • Low Resistance When Learning New Skills • Avoid Big Jumps • Individual Progression

    12. Weightlifting Safety • Ensure Platforms Are Well Spaced Out • Ensure Lifting Surfaces Are Non-stick and not slick • Ensure Barbells Are Loaded Correctly and Evenly • Ensure All Equipment is Stable • Ensure That Bars Are Straight and Revolve

    13. Weightlifting Safety • Insure enough mobility to achieve proper technical positions • Overhead Squat, Active Straight Leg Raise, Front Squat w/ parallel arms • Insure no previous conditions that contraindicate weightlifting training

    14. Weightlifting Technique

    15. Snatch

    16. Weightlifting Technique

    17. Weightlifting Technique

    18. Clean and Jerk

    19. Starting Position: Snatch & Clean • All Body Levers Are “Tight” Set-Up of Feet Under Bar • Feet Straight ahead or Slightly Turned Out and in the “Vertical Jump” Position • The Back Is “Flat” and Even Concave • Arms Are Straight and the Elbows Are Rotated Out • The Head Is Up and the Eyes Are Focused Straight Ahead • The Hips Are Higher Than the Knees • The Shoulders Are In Advance of the Barbell

    20. Starting Position: Snatch & Clean

    21. Lift Off: Snatch & Clean • Legs extend at knees • Balance shifts to heels • Angle of hips stays consistent • Shoulders are over the bar • Elbows out • Hips and shoulders rise simultaneously • Head position – neutral

    22. Lift-off: Snatch & Clean

    23. Passing the Knees: Snatch & Clean • Shins Vertical • Balance & Weight stays on heels • Angle of hips stays consistent • Shoulders are over the bar • Elbows out • Hips and shoulders rise simultaneously • Head position – neutral

    24. Passing the Knees: Snatch & Clean

    25. Power Position: Snatch & Clean • Position where “power spike” and impulse against the floor occurs • Knees and hips shift forward and down slightly to jump position • Balance shifts towards mid-foot, but heels must stay flat • Elbows stay out • Arms straight • Head position – neutral

    26. Power Position: Snatch & Clean

    27. Extension: Snatch & Clean • Quick fast punch against platform • Extension of ankle, knee, hips • Traps punch quickly • Bar jumps • Elbows stay out • Arms straight • Head position – neutral to slightly up

    28. Extension: Snatch & Clean Catch

    29. Pull Under: Snatch & Clean • Actively jump under the bar • Arms pull actively into position against the bar

    30. Catch: Snatch & Clean • Feet and hands hit together • Body tight • Catch and ride into bottom position

    31. Snatch

    32. Jerk: Start Position • Bar above clavicles on shoulders • Fingers on bar, elbows down slightly • Inflate lungs, lift chest

    33. Jerk: Dip & Drive • Hips lower directly under bar, weight towards heels • Drive quick and strong against floor, weight moves towards ball of feet • Chest up and strong throughout

    34. Jerk: Split & Catch • Both Feet Move simultaneously and land together • Drive body down against bar • Front Shin almost vertical, weight on ball of rear foot • Shoulders and Hips in line on catch • Feet and hands hit together

    35. Clean and Jerk

    36. Barbell Variations • Power Snatch • Hang Snatch • Power Clean • Hang Clean • Lifts off blocks • Power Jerks • Squat Jerks

    37. Power Snatch

    38. Hang Snatch

    39. Power Clean

    40. Hang Power Clean

    41. Power Snatch Off Blocks

    42. Power Jerk

    43. Clean and Squat Jerk

    44. Other Variations • Kettlebell snatch • Kettlebell clean • Dumbbell snatch • Dumbbell clean

    45. Kettlebell Snatch

    46. Kettlebell Clean

    47. Dumbbell Snatch

    48. Dumbbell Clean

    49. What Not To Do

    50. What Not To Do