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Olympic Weightlifting
Weightlifting is an olympic sport where you lift a barbell from
the floor overhead.
Unlike to bodybuilders, for weightlifters it's not important to have
big muscles.
Weightlifting is all about physical
and mental strength, technique and explosive power.
Olympic weightlifting trains the athletes functional strength, using
the major muscle groups.
That's why weightlifting training methods are used in many other sports.
For example: Track and field sports, football, etc.
Don't start a weightlifting routine without an experienced coach !
Find more weight training related topics and exercises at weight
training main.
Description: Olympic Weightlifting
- The sport of olympic weightlifting consists of
two events:
- Snatch - YT
Videos showing the snatch.
World class weightlifters can snatch 200 kg ( 450 lbs ) .
The snatch is the faster lift, but less weight can be accomplished.
The snatch consists of 3 parts.
- The Pull - Pull
the bar up as high as you can
- The Quick Drop - lower yourself so
that you can catch the weight before
the bar reaches
the highest point.
Squat + weight & arms extended overhead.
- The Squat
- Stand up from the squat with the weight straight over the head.
Exercises:
- First Pull
- Second Pull
- The Shrug
- The Jump and Quick Drop
- The Overhead Squat
- Clean and Jerk YT
Videos showing the clean & jerk.
World class weightlifters can clean and jerk 250 kg ( 560
lbs ) .
The clean and jerk is slower, because you first lift the bar
to the shoulders,
and then drive the weight overhead
with an impulse coming from the legs.
In the clean and jerk more weight can be lifted.
The clean is made up of 3 parts.
- The
Pull - Pull the bar up as high
as you can
Because the bar is heavier now, you will only be able
to lift
it to shoulder height.
- The Drop - Let the weight drop on your chest & shoulders
- The Squat - Rest in a squat position.
- and the jerk is
made up of the following 3 parts:
- The Dip
- The Drive
- The Split, Squat or Catch ( all three
variations are OK. )
Exercises:
- High Pulls
- Hang Jump Shrug
- Pull Under and Jump
- Front Squat
- Jump Dips
- Long Jerks
- Romanian Dead Lift - RDL
- More exercises and other lifts ( non-olympic ones )
- Clean and Press ( or just Press )
- Squats, front squats and normal squats
- Snatch Balances
- Quick
Drop
- Jerks
- Deadlifts
- Presses
- Bench Press
- Curls
- Good Mornings
Trainer advice: Olympic Weightlifting
- Rest is just as important as the actual training.
Every workout leads to micro-injuries in your muscles.
If you don't give yourself enough time for recovery, you will overtrain
and
increase the risk of injury.
- The technical correct execution of exercises and
lifts is very important in weight lifting. Without proper
technique, you
will
injure yourself before you can make any progress.
- In a competition you have to lift the bar at
least to knee level within 60 seconds
from when the bar is ready. ( when the bar is loaded for your next
attempt )
If you want to try twice, you have 135 seconds.
If you wait too long, you have to go.
- In weightlifting competitions 3 judges decide
if your lift was successful.
Each judge shines a white light when he thinks you met the requirements
for a valid lift.
A red light means that you didn't meet the requirements.
2 out of 3 judges have to shine their white light before you can return
the bar to
the platform.
- Professional weightlifters
train 3 to 4 times per week. ( 2 hours per workout )
However, olympic weightlifter often claim to train 6 days a week, 3
to 4 hours per workout.
Most people can't train that much because their metabolism & recovery
just can't handle
that amount od stress caused to their muscles.
- Shorter athletes are usually more successful weightlifters,
because the distance
they have to lift the weight from the floor is
less.
- Don't start a weightlifting routine without an
experienced coach or and
expericenced athlete who can assist you.
Related topics: Olympic Weightlifting
Videos & Pictures: Olympic Weightlifting
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