What's With All The Racket? An Introduction to Olympic Weightlifting
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Overview: What is Olympic lifting is, what it is not, why do it, and how it is done (phases, forces, bar path, and angles).
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What's With All The Racket? An Introduction to Olympic Weightlifting
- 1. What’s With All The Racket? Overview and Introduction to the Sport of Weightlifting Presented by Colin McClelland, USAW-1 03/14/2018 colin@zumfitness.com
- 2. Objectives • Common Misconceptions • What is Olympic Lifting? o Snatch o Clean o Jerk o Variations and Assistance Exercises • Why Do It? o Benefits o Crossover • How Do You Do It? o Forces, Angles, Phases and Bar Path
- 5. Beliefs vs. Fact • Belief: Olympic Weightlifting is dangerous • Belief: Will wreck your joints long term • Belief: I am too old/not built to be a weightlifter • Fact: One of the safest sports you can participate in* • Fact: No long term chronic inflammatory conditions linked to weightlifting** • Fact: 8 weight classes for men, 8 for women, participation from Youth (<16) to +75 yrs. *(Calhoon & Fry, 1999). ** (Hamil, 1994).
- 6. Most People Think This…..
- 7. …Not this à FACT: Weightlifters come in all shapes, ages, backgrounds, and sizes.
- 9. Sara Robles, 75+kg Bronze Medalist Rio Olympics 2016
- 10. Or even this….
- 11. ZŪM’s Weightlifting Community is Growing Strong!
- 12. Hopefully the idea that anyone can learn and perform the Olympic Lifts should be becoming self evident…
- 13. Well…..almost
- 14. What is Olympic Lifting? “Alls you gotta do is pick it up and put it down” -E.J. “Doc” Kries- USA Strength & Conditioning Coach Hall of Fame Ø The Sport is officially called Weightlifting • Involves lifting a weighted bar overhead Ø Three (3) exercises – Snatch, Clean, and Jerk Ø Requires specialized equipment • Barbell • Bumper Plates • Platform • Pulling/Jerk Blocks Ø In Competition you have 3 attempts on Snatch, 3 attempts on Clean & Jerk.
- 15. The Snatch
- 16. Full Body Muscle Recruitment
- 18. Full Body Muscle Recruitment
- 19. Variations and Assistance Exercises Snatch/ Clean Power Hang Above Knee Below Knee Blocks Complexes 2/3 Pos. Multi- Exercise Pulls High Pulls Partials / Pauses Squats Front Squats Back Squats Pause Dead Point Dbl. Rebound Accessory Work OH Work Drop Snatch Snatch Balance Presses Sn/Cl Push Press In Front Behind Military Press Core Back hypers Chinese Planks Abs Back Pullups/ Pulldowns Pendlay Rows Sn/CL RDLs Sn/CL DL Seated Rows If there are only 3 Olympic Lifts, how many variations and accessory exercises can be utilized by someone who is only training to get better in the Olympic Lifts? • 73 Snatch Exercises • 57 Clean Exercises • 41 Jerk Exercises • 32 General Weightlifting Exercises • 17 Ab and Back Exercises • 99 Miscellaneous Exercises
- 20. Why Do It? Benefits & Carryover Ø INCREASE POWER. IN EVERYTHING o Jumping Ability o Sprinting Speed o Explosiveness and Reaction Times Ø Improve Flexibility (both Dynamic and Static) Ø Increase Bone Density* Ø Full Body Development Ø Improve Body Composition *The NSCA paper entitled Health Aspects of Resistance Exercise and Training (2001) ØGround Based and Functional ØDevelops the “Core” and Kinesthetic Awareness Simultaneously ØGenerates both Hypertrophy and Neural Adaptations = Greater Strength & Power ØHighly Efficient Way to Exercise
- 21. How Do You Do It? Forces, Angles, Phases and Bar Path
- 22. Core Requirements of the Olympic Lifts
- 23. Bar Path
- 24. Bar Path Trajectory in the Pull The Shortest Distance Between Two Points… • The flattened “S” Curve • Let’s see what that looks like in action
- 25. Bar Path Trajectory in the Pull The Shortest Distance Between Two Points… • The flattened “S” Curve • Let’s see what that looks like in action
- 26. Things That Affect the Bar’s Trajectory Bar Path Trajectory in the Pull • Start Position • Line of Gravity (LOG) • Timing and Coordination • Unequal forces being applied by the joints during different phases of the pull
- 27. Angles and Forces Vertical Forces (F) = f1 + f3 + f5 + f7 • Vertical Forces move the bar up • Ankles (f4) and Hips (f8) apply forward force • Knees (f6) and Shoulder (f2) apply backwards force • All four joints apply forward, backward, and vertical force to the bar • The forward and backward forces must be of equal magnitude in order minimize deviations in vertical trajectory while the bar is being accelerated. • Different types of lifters will need to generate different amounts of forwards and backwards force for each joint relative to their height, limb length and torso ratios. f2 f4 f6 f1 f3 f5 f7 f8 ßForward Forces = f4 + f8 à Backward Forces = f2 + f6 3 Gravity Principles ü Simultaneous ü Equal Magnitude ü Opposite Direction
- 28. Phases
- 29. Phases of the Snatch
- 31. Phases of the Clean & Jerk
- 33. New Class Starting April 7th, 10:30 a.m. • Who should attend? o First timers and lifters looking to clean up/improve their technique or get stronger • Open format • Learn how to lift in a safe, fun, and supportive environment • Dedicated, hands on instructor time • Free for all ZŪM Members!