Weight lifting physiology and types and basics

1. Weightlifting
DHEERAJ KUMAR
MPT 2nd SEM

2. The Governing body of global weightlifting - IWF
Formed in 1905 and holds the international weightlifting championships.
International Olympic committee (IOC)- Governing body of Olympic
games
Weightlifting has been a longstanding part of the modern Olympic
Games and has wide and growing international participation – included
in inaugural edition of 1896 , Athenes , Greece , Olympic games.
Weightlifting is a dynamic strength and power sport in which, multi
joint, whole-body lifts are performed in competition.

3.  During the performance of the two competitive lifts :
 (1)The snatch
 (2)The clean and jerk (C&J)
 weightlifters are required to generate extremely high peak forces and
contractile rates of force development and, consequently, high peak power
outputs and contractile impulses.
 The snatch and C&J are complex whole-body movements encompassing a series
of high-intensity muscular contractions.

4. CLEAN SNATCH

5.  In the sport of weightlifting, competitions are organised for men and
women. The athletes compete in the categories specified in the rules,
according to their bodyweight.
 The IWF recognises four (4) age groups:
 i) YOUTH: 13 – 17 years of age
ii) JUNIOR: 15 – 20 years of age
iii) SENIOR: ≥15 years of age
iv) MASTERS: ≥35 years of age

6. Weight categories :

7. The Snatch
 The barbell is placed horizontally in front of the lifter’s legs in contact with the shin.
It is gripped, palms downwards and pulled in a single movement from the platform to
the full extent of both arms above the head, while either splitting or bending the legs.
 During this continous movement, the barbell may slide along the thighs and the lap.
No part of the body other than the feet may touch the platform during the execution of
the lift.
 The weight, which has been lifted, must be maintained in the final motionless
position, arms and legs extended, the feet on the same line, until the Referees give the
signal to replace the barbell on the platform. The lifter may recover in his or her own
time, either from a split or a squat position, and finish with the feet on the same line,
parallel to the plane of the trunk and the barbell.
 The Referees give the signal to lower the barbell as soon as the lifter becomes
motionless in all parts of the body

8. Hook grip :

9. STARTING OR SET POSITION : Lifter will be centered on the bar ( MTP joint line )
Feet hip width / slightly wider Elbows pointed out
Toes pointed out slightly (10-15 degree ) Shoulders retracted ( chest pushed)
Grip width – elbow to elbow / fist to shoulder Back arched slightly
Bar in hip crease below the ASIS Eyes looking in front
Hip just above the knees Hook grip/ Grasp grip (wrist flexed)
Shoulders over or in front of the bar Head neutral or slightly tilted up
5 PHASES : (HIP & SHOULDERS rise at the same time )
 The first pull is initiated when the lifter extends their knees (Pushing the floor away) to
raise the barbell off the platform to a position just above knee level and Shins are positioned
vertical.
 A transition period- A power position (also referred to as the ‘double-knee bend’) follows
whereby the knees are re-bent and are moved under the barbell whilst the lifter’s trunk is
moved to a near vertical position. It creates a stretch shortening response.

10. Glutes extends the hip and hamstrings stabilise the hip and move trunk in more vertical position.
 The ‘double-knee bend’ allows the lifter to take advantage of a stretch- shortening cycle during the
subsequent second Pull.
 The second pull – ( Triple extension – Athlete’s body is fully extended)
 End of power position to full extension of hip , knees , planter flexion of ankle and elevation of
shoulders(Shrug)
 During this phase- peak force , rate of force development , power and bar velocity are at highest
values.
 During the performance of near maximal to maximal full snatch attempts, the vertical velocity of the
barbell during the second pull can range between 1.65 m/sec and 2.28 m/sec
 Turnover phase : During submaximal attempts and snatch-related movements (i.e. power snatch),
barbell velocities may exceed 3.00 m/sec. As the barbell rises in the vertical plane to ~62–78% of the
lifter’s height, the lifter begins to ‘pull’ their body underneath the barbell; this phase is referred to
as the turnover. Arms should be bend directing elbows straight up , keeping the bar close to the body.
 Receiving (Catch ) phase – Pop to Drop
 The lifter then ‘catches’ the barbell in a straight-arm overhead position whilst flexing at the knee and
hip into a full squat position. Elbows long and locked – pointing along the length of the bar.
 Recovery phase -The lifter then ‘recovers’ out of the full squat to a standing position ,maintaining the
barbell overhead and signals the completion of the lift.

11. TURN OVER PHASE

14. The CLEAN AND JERK
 The C&J is a two-part lift that enables heavier loads (~18–20% greater) to be lifted than
during the snatch.
 The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms
downwards and pulled in a single movement from the platform to the shoulders, while
either splitting or bending the legs. During this continuous movement, the barbell may
slide along the thighs and the lap. The barbell must not touch the chest before the final
position. It then rests on the clavicles or on the chest above the nipples or on the arms fully
bent. The feet return to the same line, legs straight before performing the Jerk. The lifter
may make this recovery in his or her own time and finish with the feet on the same line,
parallel to the plane of the trunk and the barbell.
 Grip slightly wider than hip.
 Major difference between snatch and clean occurs in the receiving phase.
 The mechanical principles behind the first three phases (first pull, transition/double-
knee bend and second pull) are the same as those of the snatch.

15.  During the second pull of near maximal to maximal attempt cleans, the vertical velocity of
the barbell can range from 0.88 m/sec to 1.73 m/sec.
 During submaximal attempts and clean-related movements (i.e. power clean), barbell
velocities may exceed 2.50 m/sec.
 As the barbell rises in the vertical plane to ~55–65% of the lifter’s height, the lifter initiates
the ‘turn-over’ phase.
 Receiving phase –
 The vertical momentum of bar cause elbows to flex along the length of the bar.
 The lifter then ‘catches’ the barbell on their shoulders across the anterior deltoids, bar is
released from the hook grip and held in place by the fingertips and descends into a full
squat position.
 Recovery phase -The lifter then ‘recovers’ from the full squat position tostanding tall to
prepare for the jerk.
 The athlete explosively extends the hips and knees leading the movement with chest.

17. The Jerk
 Extremely powerful movements that require large amounts of force to cause high bar
velocity to execute the action in direction opposite to gravitational forces.
 Posture is challenged to maintain
 The athlete bends the legs and extends them as well as the arms to bring the barbell to
the full stretch of the arms vertically extended. He or she returns the feet to the same
line; arms and legs fully extended, and waits for the Referees’ signal to replace the
barbell on the platform. The Referees give the signal to lower the barbell as soon as the
lifter becomes motionless in all parts of the body.
 The jerk also has six phases
 The set position : Performed just after the clean.
 During the start phase, the lifter and the barbell must become motionless.
 The Dip : The lifter then begins to dip down by flexing at the knee and hip, with the
barbell held across the shoulders , in order to maximize the potential energy within the
movement- Quarter squat position.

18.  The Drive : At the lowest point of the dip, the lifter makes the transition to the jerk drive
where they are required to accelerate the barbell in the vertical plane.
 Created by immediate and explosive triple extension of hip , knee and ankle planter
flexion.
 During this transition period, the athlete may be exposed to a downward force equivalent
to 17 times their body mass.
 At the completion of the jerk drive, the barbell is vertically driven off the shoulders and
the lifter’s feet leave the ground, rapidly shifting one foot forward and one backward. This
phase represents the ‘unsupported split under the bar’.
 Once the lifter’s feet are in contact with the ground and the barbell is held overhead with
fully extended arms, the lifter is in the ‘supported split under the bar’ phase.
-( Murray’s draw a cross position)
 The lifter must then recover and is required to stand motionless with their feet parallel to
one another. The duration of effort from the start of the first pull to the signal of a
successful lift is ~8–12 seconds.

21. Barbell
 The barbell consists of the following parts: •
 Bar • Discs • Collars
Bar There are two (2) types of bars: men’s and women’s bars.
 Both types of bars must meet the following authorized specifications: A men’s bar weighs
twenty (20) kg. A women’s bar weighs fifteen (15) kg.
Discs Two types of discs are authorized for use by the IWF: Competition and Training discs.
 Both types of discs must meet the following authorized specifications:
 Competition discs: (weights in kg with corresponding colour)
 25 kg red 20 kg blue 15 kg yellow 10 kg green 5 kg white 14 / 2.5 kg red 2 kg blue 1.5 kg
yellow 1 kg green 0.5 kg white

22. OLYMPIC DISCS CODING

23. Training discs
 Manufactured in coloured weights as listed• may be manufactured in black with
corresponding coloured rims and demarcated with “Training”
Collars
 In order to secure the discs to the bar, each bar must be equipped with collars.
 Collars must meet the following authorized specifications:
two (2) collars per barbell
weight = 2.5 kg each.

24. Athletes may wear the following outfit according to the relevant rules:
 Unitard • T-shirt • Shorts • Socks • Belt • Bandage(s) • Sticking plaster(s) • Tape(s) •
Glove(s) and / or Palm Guard(s) • Undergarment(s) • Jewellery / Accessories • Hair
adornment(s) • Religious head gear / Head gear.
GENERAL RULES FOR ALL LIFTS :
 A weight lifter is given 3 attempts to do SNATCH and 3 CLEAN & JERK attempts
 Best attempts are then added up and one with highest combined total is declared as winner.
 The technique known as “hooking” is permitted. It consists of covering the thumb with the
other fingers of the same hand at the moment of gripping the barbell.
 In both lifts, the Referees must count as “No lift” any unfinished attempt in which the barbell
has reached the height of the knees.
 After the Referee’s signal to lower the barbell, the athlete must lower it in front of the body.
The grip on the barbell must only be released when it has passed the level of the shoulders.

25.  An athlete, who, for any reason, cannot fully extend the elbow(s), must report / display this
fact to all on-duty Referees as well as the Jury prior to the start of competition and may
remind them of this fact prior to the start of each lift when on the platform. This is the sole
responsibility of the athlete. The Jury may call the Competition Doctor to examine it.
 When snatching or cleaning in the squat style, the athlete may assist their recovery by
swinging or rocking their body while in the squat position.
 The use of chalk (magnesium carbonate) is permitted on the palms and chest area.
 The use of grease, oil, water, talcum, cream or any other lubricant on the athlete’s thighs is
forbidden. An athlete who uses forbidden lubricant(s) is ordered to remove it immediately.
If during the removal, the clock is running for that athlete, the clock remains running.
 It is the sole responsibility of the athlete to complete each lift in accordance with the IWF
TCRR and to the satisfaction of the on-duty Technical Officials.

26. Anthropometric Characteristics of Weightlifters
 The anthropometric characteristics of male weightlifters have been documented extensively.
 Light- to middle-weight male weightlifters (i.e. 56 kg to 85 kg) are somatotyped as predominately
ectomorphic or mesomorphic with body fat percentages of 5–10%.
 Conversely, weightlifters in the heavy to unlimited weight classes (i.e. 94 kg to >105 kg) tend to be
more endomorphic mesomorphs with corresponding body fat percentages of >17%.
 The anthropometric data on female weightlifters is less comprehensive, the body fat percentages
of female weightlifters may be double that of male weightlifters of a similar body mass.
 Elite male and female weightlifters exhibit a lower body fat percentage when compared with lower
level competitors of a similar total body Mass.
 The resulting differences in lean body mass becomes a major contributing factor to the divergent
neuromuscular responses seen between male and female and elite versus non-elite weightlifters.

27. Physiological Responses and Adaptations to
Weightlifting
 The training structure of competitive weightlifting is characterized by frequent use of “High
Intensity Resistance ” exercise movements.
 The body composition is similar to athletes of other strength and power sports, the shorter
height and limb lengths of weightlifters however provides mechanical advantage by reducing
the mechanical torque and vertical distance that the barbell must displace.
 There is limited data on the acute neuromuscular, cardiovascular and endocrine responses
that occur (especially in female weightlifters) during weightlifting training and competition.
 Skeletal Muscle Structure and Function
• Fibre-Type Composition
 Strength and power athletes, including weightlifters, exhibit mean percentages of fast-
twitch fibres in the vastus lateralis ranging from 53% to 65%. Although similar percentages
have been reported in untrained adults, the cross-sectional areas of type II fibres are
considerably larger in weightlifters.

28.  Both the proportion of type IIA fibres and the relative myosin heavy chain IIA isoform
content have been shown to be greater in weightlifters when compared with recreationally
active adults.
 In addition, weightlifting performance is strongly correlated to type IIA percent content (r =
0.94) and type IIA percent fibre area (r = 0.83. Evidence from cross-sectional studies
suggests that the frequent high-intensity training of weightlifters results in hypertrophy of
type IIA fibres.
• Neuromuscular Function
 Maximal voluntary isometric peak force (PF) and PP are strongly related to weightlifting
performance.
 During isometric conditions, PF is reached in the vicinity of 300–400 msec.
 However, during dynamic weightlifting movements, weightlifters achieve PF, PP and
maximum barbell velocities in <260 msec. Thus, the maximal contractile rate of force
development (RFD) in the early phase of muscle contraction is of great importance to these
athletes.

29.  Improvements in both PF and contractile RFD have been reported in male and
female weightlifters following moderate- to long-term periods of training. These
findings demonstrate that the frequent high-intensity training used by weightlifters
effectively increases muscular strength and power concurrently.
 As a comparison, during maximal bench press and deadlift exercises performed by
male strength athletes, absolute PP of 415W and 1274W, respectively, have been
reported with relative PP ranging from ~4-12W/kg.
 In addition, during exercise tests that incorporate the lower body (i.e. clean pulls and
various jumps) the reported PP of male weightlifters is ~13–36% greater when
compared with other power athletes. However, during upper body only exercise, no
differences in absolute or relative PP were shown to exist between weightlifters and
handball players.

30. • Sex- and Age-Related Differences in Neuromuscular Function
 In untrained and/or recreationally trained males and females, reported sex-related
differences in absolute neuromuscular strength and power range from 31% to 48% and
17% to 46%, respectively.
 However, when comparing the current under 69 kg (the only common body weight
class between sexes) world record lifts for youth, junior and senior male and female
weightlifters, there is a consistent sex-related difference of 15–20% (table I).
 Thus, it is evident that although long-term weightlifting training minimizes the sex
related difference in neuromuscular function, factors such as the distribution and total
amount of lean body mass in male and female weightlifters will ultimately influence the
expression of strength and power across all age and weight categories.
 Pearson et al. demonstrated that, on average, masters’ weightlifters (aged 40–87 years)
were able to generate 32% more isometric knee extensor force and lower body
explosive power when compared with age-matched, healthy, untrained athlete.

31.  It is likely that neural factors contributed to this enhanced functionality in older
weightlifters as no significant differences in lean lower-limb volume existed between
groups.
 Furthermore, the maximal motor unit discharge rates in the rectus femoris of masters’
weightlifters have been shown to be ~20% greater than in untrained, age matched
adults.
 Therefore, it appears that long term weightlifting training and competition has the
potential to attenuate the age-related decline in motor unit size, number and/or function
that becomes apparent after the age of 60 years.
 According to Anton et al., the rate of decline in competitive performance is markedly
greater in women across all weight classes.
 Interestingly, no such sex-related difference with increasing age has been reported
during the expression of maximal strength in competitive powerlifting. Therefore, it
was concluded that only the ability to perform complex and explosive power-type
exercises declines at a greater rate in women.

32. Bone Mineral Density
 Biochemical indicators of bone formation are elevated by up to 35% in actively
competitive weight-lifters when compared with age-matched, healthy adults.
 Furthermore, greater site-specific increases in trabecular and cortical bone densities have
been reported in the vertebrae (13–42%), femoral neck/trochanter (12–24%), tibia (9–
12%) and radius (10%) of competitive weightlifters when compared with untrained and
recreationally trained adults.
 Following ~30 years of retirement from weightlifting, former weightlifters aged between
50 and 64 years have been shown to exhibit a significantly greater bone mass when
compared with age-matched controls.
Cardiovascular Structure and Function
 High-intensity resistance exercise increases peripheral vascular resistance, thereby
stimulating concentric left ventricular (LV) hypertrophy.

33.  A number of studies have examined the ventricular morphology and function in
competitive weightlifters.
 Some investigations have reported that the absolute LV mass (g) of weightlifters may be
~13–30% larger than that of age-matched healthy and/or sedentary control subjects.
 However, in most instances, the increased LV mass exhibited by weightlifters
is proportional to their total body mass, body surface area and/or lean body mass, thereby
indicating a physiological as opposed to a pathological adaptation.
 The cardiorespiratory function of competitive male weightlifters, as determined by
maximal oxygen consumption (VO2max), has been reported to range between 42.0 and
50.7 mL/kg/min.
 Short-term (8 weeks) weightlifting-style training in active adults has been shown to
increase both absolute and relative VO2max by ~6–7%.
 However, annual evaluations over the course of 3 years of specific weightlifting training in
competitive weightlifters revealed significant reductions in both absolute and
relative VO2max of ~4% and 11%, respectively.

34.  With regards to resting haemodynamics, reported values for mean heart rates range
between 60 beats per minute (bpm) and 81 bpm, systolic blood pressure between 115
mmHg and 153 mmHg, and diastolic blood pressure between 71 mmHg and 93 mmHg.
 These data classify weightlifters as being ‘normal’ or stage 1 hypertensive as per the
ACSM guidelines.
Endocrine
 Evidence of endocrine responses and adaptations in weightlifters and/or related to
weightlifting performance are predominately limited to anabolic and catabolic hormones
for the large part in young male weightlifters.
• Testosterone
 Testosterone is a potent androgenic-anabolic hormone that is considered to be a major
promoter of muscular hypertrophy, strength and power.
 Short-term exercise-induced increases in total serum testosterone of ~17–30% have been
reported in male weightlifters in response to acute weightlifting training sessions of
moderate to high intensity and volume.

35.  Elite junior weightlifters with >2 years training experience exhibit significantly greater
exercise-induced increases in serum testosterone when compared with those with £2
years training experience.
 During official and simulated weightlifting competitions, Passelergue et al. reported no
significant changes in salivary total testosterone. From this limited data, it appears that
competition settings fail to meet the exercise volume threshold that is required to induce a
significant testosterone response in weightlifters.
 The reported basal serum total testosterone concentrations in male weightlifters range
from ~14.4 nmol/L to 27.7 nmol/L, which is within the normal range for young, healthy
untrained men (12.1–34.7 mol/L).
• Testosterone : Cortisol Ratio
 The basal testosterone : cortisol (T : C) ratio is often used to represent the physiological
strain imposed by a training programe, as it generally exhibits an inverse relationship
with exercise volume.

36.  Wu et al. demonstrated that a 54% increase in weightlifting training volume over 2 weeks
resulted in a 60% reduction in the basal T : C ratio.
 Furthermore, during extended training periods (i.e. 12–24 weeks) of varying intensity and
volume, experienced weightlifters have demonstrated a positive association between an
increased basal T : C ratio and maximal voluntary isometric PF and PP.
 Thus, the routine assessment of the basal T : C ratio may provide an effective way in which
to measure acute and chronic adaptive responses to weightlifting training.
 In competition settings, the T : C ratio is greatly influenced by pre-competition anxiety and
may decrease prior to any form of strenuous physical activity.
 Furthermore, an official weightlifting competition has been shown to produce a
higher salivary cortisol response and, thus, a greater decrease in the salivary T : C ratio,
when com- pared with a simulated competition.
 In stressful situations, salivary cortisol levels have been shown to increase by 230%
from basal values.
 A pre-competition anticipatory rise in circulating catecholamines may stimulate the release
of adrenocorticotropic hormone, which in turn increases cortisol secretion.

37. • As a positive association exists between increased catecholamine levels and force production,
it is possible that this mechanism may account for the higher cortisol levels and the superior
lifting performances that were reported during an official competition.
• Growth Hormone
 Conventional resistance exercise does not appear to affect basal concentrations of growth
hormone (GH).
 In accordance with this contention, similar basal GH concentrations have been reported in
male and female weightlifters and other strength athletes (i.e. bodybuilders and powerlifters)
when compared with recreationally trained and untrained adults.
 Significant exercise-induced increases in GH occur similarly in men and women in response
to moderate-intensity, high-volume and short rest period resistance exercise protocols (i.e.
hypertrophy training).
 Conversely, only minor increases in GH have been reported following conventional strength
and power protocols that use high loads, low repetitions and long rest periods.
 In contrast to these latter findings, 4.5–13-fold increases in GH have been reported in male
weightlifters in response to their high-intensity, high-power training.