Thaddeus J. Light, M.S., CSCS*D, USAW-1 Assistant Coach/Head Sport Scientist ETSU OTS Weightlifting
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1 Thaddeus J. Light, M.S., CSCS*D, USAW-1 Assistant Coach/Head Sport Scientist ETSU OTS Weightlifting
2 Education WVU B.A. (History) 2010 Louisiana Tech University M.S. (Kinesiology Sport Performance) 2015 ETSU Ph.D. (Sport Performance) In Progress Coaching St. Marys High School Boys & Girls Varsity Tennis Head Coach ( ) Girls Basketball Assistant/S&C Coach ( ) LA Tech Baseball Assistant S&C Coach ( ) ETSU OTS Weightlifting Assistant Coach/Head Sport Scientist
3 Weightlifting movements why & how
4 Specificity of training for Strength/Power Sports Important to be able to develop and exert force quickly Low injury risk if taught and performed under qualified supervision Similarities to athletic positions
5
6 1 st Pull From floor to just above the knee Transition Double Knee Bend (DKB) Ends at the power position (at right) 2 nd Pull Final explosive movement Jump and shrug
7 Phases of the Snatch pull in Weightlifting Lee James, 90 Kg USA silver medalist 1976 Olympic Games 1 st Pull Advantages of the second knee bend (pictures 3-4): (1) reduced load on the back (2) re-utilization of the hip & knee musculature through the strongest part of their range of motion (3) Force enhancement (eccentric) elastic energy storage and stretch reflex for enhancement of the 2 nd pull (pictures 4-5) thrust force Modified from Garhammer 2009 Transition Shift (DKB) Scoop Stretch! (ends in the Power Position shown) 2 nd Pull (jump shrug or triple extension with shrug)
8 JG Clean Pull Lift - Off, Early 1st Pull (1) arms straight back flat/feet flat shoulders forward of bar knees and hips extend from a flexed start position Bar bar moves back toward the body bar and lifter move up and back
9 End of 1st Pull, Begin Transition or 2nd Knee Bend (2) Bar arms straight back flat/feet flat hips back, shoulders forward of bar knees almost fully extended bar stops its initial backward movement JG
10 Early 2nd Pull, After Transition or 2nd Knee Bend (3) Bar Bar arms straight back flat/feet flat shoulders above the bar and hips Knee flexion occurs then begin to extend rapidly bar stays close to the body bar and body moving upward JG
11 Finish of the 2nd Pull, or Top Pull Position (4) Bar Bar Bar arms straight, knees & hip extended body vertical with shoulders shrugged heels come up off of the platform bar close to the body JG
12 High School kids are generally impatient Important to get them started quick Technique work should not be neglected Program lifts that reinforce the movements or help teach the proper positions E.g. OH Squats, SLDL Hook Grip!
13 Snatch Overhead Squat SG SLDL Power Snatch from Power Position (work your way down) Snatch Pull work from floor Power Snatch + OH Squat Snatch Clean Front Squat CG SLDL Power Clean from Power Position (work your way down) Clean Pull work from floor Power Clean + Front Squat Clean
14 Rounding of the back* Pulling with arms* Letting the bar drift forward at lift-off Starting the 2 nd pull too early No DKB Poor Shrug Poor timing on catch *Most common with Beginners
15 Hands On 1 st Pull Hand pressure on shoulders and hips Position Work Freeze, then manually adjust Lack of shrug Show them which muscles and when Bar Path Stand close Don t hit me. Cues Use of analogies, visualization Suspension Bridge example External visual focus Reminders: Shoulders over the bar Stay tight The danger of overcueing
16 Safety is most important Making sure the goals of the lift are met! Explosive Triple extension To catch or not to catch? VS.
17 I ve found my special purpose!!
18 Front Rack Position Upright Posture Dip and Drive Vertically
19 Overhead BB Press Push Press Push/Power Jerk Split Jerk
20 Key points and cues
21 Common Errors Slipping front rack position Driving the bar forward Rounding of the upper back during dip/drive Pushing off the toes Lack of shoulder or overall thoracic mobility Straight back leg Center of Mass too far forward Cues External visual focus Reminders: Stay tight! Straight up! General encouragement: DRIVE!! EXPLODE!!!
22 There s still more?
23 From different positions: Floor Below the Knee* Mid-Knee* Above the Knee* Mid-Thigh* Power position* *Can be done from the hang, blocks, or pins in a power rack
24 CG/SG 1 st Pulls CG/SG SLDL CG/SG Bent-over Rows CG/SG Shrugs Push Press Snatch Balance Jerk Recovery
25 Suggested gear: Weightlifting shoes Straps Chalk Liquid chalk?
26 Olympic lifts can provide much higher power outputs The lifts are generally safe when properly taught and supervised It s important to get kids started quickly, but without sacrificing technical proficiency You can use accessory lifts to reinforce good technique Technique can vary between individuals, and this is okay as long as the goals of the lift are accomplished
27 Dreschler, A. (1998). The Weightlifting Encyclopedia. A is A Communications: Flushing, NY. Haff, G. G., Whitley, A., & Potteiger J. A. (2001). A brief review: Explosive exercise and sports performance. Strength and Conditioning Journal, 23: Stone, M. H. (1993). Position statement and literature review: Explosive exercises and training. National Strenght and Conditioning Assoc. Journal, 15:7-15. Stone, M. H., Stone, M. E., Sands, W. A. (2007). Principles and Practice of Resistance Training. Human Kinetics: Champaign, IL.
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