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Goals & Objectives:
USAW USA WEIGHTLIFTING
LEVEL 1 SPORT
PERFORMANCE STUDY
GUIDE
“The Mission of USA Weightlifting shall be to enable United States athletes to achieve sustained competitive excellence in Olympic competition and to promote and grow the sport of weightlifting in the United States .”
Participants will:
Learn how to teach and perform the Snatch and Clean & Jerk
Learn how to teach and perform the Power Snatch, Power Clean and variations
Learn how to teach and perform related Squatting variations, pulling variations and overhead pressing variations
Learn how to evaluate and correct movement deficiencies that may inhibit weightlifting mechanics
Learn basic programming for beginner and intermediate athletes
Learn basic biomechanics and key positions of weightlifting technique
Learn rationale for incorporating weightlifting movements in sports performance training programs
Two Sections in the course:
- Understanding and Preparing for Weightlifting: Learn more about the sport of weightlifting and it’s uses in athletic preparation and general fitness, and learn some simple strategies to better individually prepare athletes to perform the movements.
- Learning the technique of weightlifting and related movements.
Approximately ¾ of the course will be “hands-on” weightlifting work
A written exam will be administered at the conclusion of the course;75% correct answers required to pass
Uses for Olympic Weightlifting:
Weightlifting the Sport
Section 1: Understanding and Preparing for
Weightlifting
- Competitive Sport
Weightlifting is the only barbell sport in the Olympic Games.
Weightlifting has been part of the modern Olympic Games since 1896.
There are regional, national, and international competitive opportunities.
8 weight classes for men and 7 for women make it non-size restrictive.
Weightlifting is a lifetime sport. There are age divisions from u-13 to 80+
Primary Multi-joint movements in every rep: Dead lifting
Squatting
Overhead Pressing
Rowing
Jumping
Safety in Weightlifting
Functional Movements that require and
promote flexibility:
Ankle
Hips
Spine
Shoulders
Functional Stability:
- Ability to receive a load in strong position
- High Pull vs. “catching”
Personal Safety
Personal Safety con’t
Per 100 participant hours in school sports
Track and Field 0. Soccer 6. Basketball 0. Football 0. Gymnastics 0. Powerlifting 0. Tennis 0. Volleyball 0. Weightlifting 0. Weight Training 0.
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
Ice
Warm-up, Stretching 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
Sports Injuries
Overhead Squat:
Description:
Feet approximately shoulder width or slightly greater;
Hands on dowel, elbows 90 degree angle when stick touches head;
Press arms overhead;
Squat as low as possible keeping heels on floor, dowel fully extended over ears, and torso as straight as possible
If athlete cannot squat below parallel, raise heels on 2” board
Assessment:
Stick forward = restriction in lats, pecs, thoracic spine
Not below parallel = tight hips, or ankles (does tibia angle change?)
If raising heels corrects = tight achilles, gastrocs
Start Position Example of Good Position
Overhead Squat: (dowel)
Straight Leg Raise: (dowel)
Description
- Lye supine, head flat, arms at sides;
- Lift the test leg maximally while flexing ankle and keeping hips neutral on floor;
- Drop stick from ankle straight down to point on opposite leg;
Assessment
- Stick between mid-knee and ankle = poor
- Stick between mid-knee and mid thigh = pass
- Stick between mid-knee and hips = excellent
Straight Leg Raise: (dowel)
Upright Row w/Stick
Description:
Grasp dowel with overhand grip, hands just wider than thighs;
Pull bar up towards chest;
Try to keep elbows over the bar while raising bar as high as possible;
Assessment:
If elbows rotate behind the bar before the stick gets to the bottom of
sternum, improve flexibility in shoulder internal rotation.
Upright Row with Stick
General Warm-up
Warm-up and Flexibility
General Warm-up
Specific Warm-up
General Warm-up
Exercising the major muscle groups of the body under light or minimal loading through large ranges of motion
Physiological Aspects
Increased rate and strength of muscle contraction
Increased muscle coordination through related movements
Increased range of motion
Increased cardiovascular and respiratory efficiency
Reduced risk of injury
Increased metabolic rate
Increased work capacity
Preparation for specific warm-up/corrections
Psychological benefits
Correcting Shoulder Internal Rotation:
Sleeper Stretch
Correcting Tight Lats;
Foam Roll 1-2 x 10-20 reps AIS 1-2 x 10 reps, 3 sec hold
Specific Warm-up cont:
Correcting Tight Wrists;
1-2 sets x 10 reps, 3 sec holds
Specific Warm-up cont:
Specific Warm-up cont:
Correcting Tight
Achilles/Gastrocs;
Increasing Thoracic Extension
Correcting Tight Piriformis:
Specific Warm-up cont:
Correcting Tight Pecs;
Basic Biomechanical Principles
Action and Reaction
Efficient Technique = Physics Applied to the Human Body
Principles:
Center of Gravity (COG) Point at which all body parts are equally distributed Is always at the center of the barbell COG for humans may be diverse COG as a unit Area of Base
Trajectory Triple Extension
- Newton’s Third Law of Motion
- For Every Action There Is an Equal
- and Opposite Reaction
- Examples
- Explosive Finish of Top Pull
- Throwing the Head Back
- Swinging the bar
- Weight Distribution During Jerk
- Move the body around the bar, not vice-versa
Basic Biomechanics
Snatch Sequence
Jerk Sequence
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
Weight Distribution on Feet Changes
Starting Position: Snatch & Clean
