1. OLYMPIC WEIGHTLIFTING

2. Facts and Fallacies The first weightlifting competitions started to take place in Europe in the late 1800’s The first weightlifting competitions started to take place in Europe in the late 1800’s Weight divisions and lifts have changed over the years Weight divisions and lifts have changed over the years Women first officially competed in the Olympics in 2000. Women first officially competed in the Olympics in 2000. Rate of injury is much lower than most sports…believe it! Rate of injury is much lower than most sports…believe it!

3. Basic Biomechanics Starting Position : Starting Position : All Body Levers Are “Tight” All Body Levers Are “Tight” Set-Up of Feet Under Bar Set-Up of Feet Under Bar Feet Slightly Turned Out and in the “Vertical Jump” Position Feet Slightly Turned Out and in the “Vertical Jump” Position The Back Is “Flat” and Even Concave The Back Is “Flat” and Even Concave Arms Are Straight and the Elbows Are Rotated Out Arms Are Straight and the Elbows Are Rotated Out The Head Is Up and the Eyes Are Focused Straight Ahead The Head Is Up and the Eyes Are Focused Straight Ahead The Hips Are Higher Than the Knees The Hips Are Higher Than the Knees The Shoulders Are In Advance of the Barbell The Shoulders Are In Advance of the Barbell Weight Distribution on Feet Changes Weight Distribution on Feet Changes

4. Basic Biomechanics The Pull: The Pull: The Barbell Moves Back Toward the Athlete The Barbell Moves Back Toward the Athlete The Hips and Shoulders Rise at the Same Time The Hips and Shoulders Rise at the Same Time The Head Stays in a Level Position The Head Stays in a Level Position The 2 nd Pull Must Be Faster Than the 1 st Pull The 2 nd Pull Must Be Faster Than the 1 st Pull The Athlete Should Try To Stay “Flat- footed” as Long as Possible The Athlete Should Try To Stay “Flat- footed” as Long as Possible The Arms Bend Only To Pull the Athlete Under the Bar The Arms Bend Only To Pull the Athlete Under the Bar The Feet Move From a Pulling Position To a Receiving Position The Feet Move From a Pulling Position To a Receiving Position

5. Basic Weightlifting Exercises Press Behind Neck- CL to SN Grip Press Behind Neck- CL to SN Grip Overhead Squat Overhead Squat Snatch Snatch Front Squat Front Squat Clean Clean Back Squat Back Squat

6. Skill Transfer Exercises Snatch: Snatch: Pressing Snatch Balance Pressing Snatch Balance Heave Snatch Balance Heave Snatch Balance Snatch Balance Snatch Balance Clean and Jerk: Clean and Jerk: Push Press Behind Neck Push Press Behind Neck Power Jerk Behind Neck Power Jerk Behind Neck Jerk Behind Neck Jerk Behind Neck Push Press Push Press Power Jerk Power Jerk Jerk Jerk

7. Basic Daily Training Rules Always Warm-up Thoroughly Always Warm-up Thoroughly High Skill Level Lifts Early in the Training Session High Skill Level Lifts Early in the Training Session High Skill, Faster Movements Before Slower, Strength Movements High Skill, Faster Movements Before Slower, Strength Movements Partial Movement Exercises Are Performed at the End of the Training Session Partial Movement Exercises Are Performed at the End of the Training Session Try to Alternate Pushing and Pulling Movements Try to Alternate Pushing and Pulling Movements Try to Include All Qualities in the Workout Try to Include All Qualities in the Workout Beginners Should Have More Variety Beginners Should Have More Variety

8. General Rules for All Lifts “Hooking” Thumb with other fingers is permitted. “Hooking” Thumb with other fingers is permitted. In all lifts, the referees’ must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees. In all lifts, the referees’ must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees. After the referees’ signal to lower the barbell, the lifter must lower it in front of the body and not let it drop either deliberately or accidentally. The grip on the barbell may be released when it has passes the level of the waist. After the referees’ signal to lower the barbell, the lifter must lower it in front of the body and not let it drop either deliberately or accidentally. The grip on the barbell may be released when it has passes the level of the waist. A competitor, who cannot fully extend the elbow due to an anatomical deformation, must report this fact to the three referees and the jury before the start of competition. A competitor, who cannot fully extend the elbow due to an anatomical deformation, must report this fact to the three referees and the jury before the start of competition.

9. General Rules for All Lifts Cont’ When snatching or cleaning in the squat style, the lifter may help the recovery by making swinging and rocking movements of the body. When snatching or cleaning in the squat style, the lifter may help the recovery by making swinging and rocking movements of the body. The use of grease, oil, water, talcum or any similar lubricant on the thighs is forbidden. Lifters are not permitted to have any substance on their thighs when arriving in the competition area. A lifter who uses any lubricant is ordered to remove it. During the removal the clock goes on. The use of grease, oil, water, talcum or any similar lubricant on the thighs is forbidden. Lifters are not permitted to have any substance on their thighs when arriving in the competition area. A lifter who uses any lubricant is ordered to remove it. During the removal the clock goes on. The use of chalk (magnesium carbonate) on the hands, thighs, etc. is permitted. The use of chalk (magnesium carbonate) on the hands, thighs, etc. is permitted.

10. Competitions Athletes have one minute to begin their attempt after being called by announcer Athletes have one minute to begin their attempt after being called by announcer The final call is at 30 seconds where: The final call is at 30 seconds where: A buzzer will go off (or “30 seconds” is called by the announcer) A buzzer will go off (or “30 seconds” is called by the announcer) All weight changes must be made prior to the final call All weight changes must be made prior to the final call Athletes are allowed two weight changes per attempt Athletes are allowed two weight changes per attempt