The Center of Pressure On The Foot September 23rd, 2011 I ve been looking for the article that featured this diagram of the center of pressure on the feet during the performance of the snatch. The study was part of a force-plate analysis by John Garhammer back in the mid 1970 s and originally appeared in International Olympic Lifter magazine in the April 76 issue. The outlines of the three feet are (from left to right) of Russ Prior (the Pan American gold medalist at 110 kg), Bob Hise, III (a top ranked national calibre lifter), and John Garhammer. All three of them were technically proficient lifters. The lines (with arrows) indicate the pathway of the center of pressure during the performance of the snatch through the completion of the pull. The starting point is indicated by the dark blue circles. The bar moves backward until it passes the knee, at which point the center of pressure line is as far back on the heel as it goes. The line then moves forward to the ball of the foot where the second pull commences and the legs and hips extend to their fullest extent. The end point is indicated by the lighter blue circle. Although it may be argued that technique has changed since this study took place, it has not changed so much that these pathways are not an accurate representation of what takes place during the course of the first and second pull. The pathway of the center of pressure on the foot during the snatch pull
The Class Ranking System September 20th, 2011 Originally Posted on September 11, 2011 At our recent LWC scheduling meeting, one of the topics that came up was the Class ranking system since we had used it at our PHAT Elvis meet in June to separate the morning session from the elite session in the afternoon. Those with less than Class 2 totals lifted in the earlier session while Class 2 and above lifters competed in the afternoon. The plan for the LWC championships scheduled for October 29, 2011 is to have qualifying totals that will limit entries to lifters Class 2 and above. This should keep the meet manageable in size, and therefore afford the best lifters in the LWC to lift in a well organized event conducive to top performances. This will also serve as a last chance qualifier for the American championships. The abbreviations stand for (CMS) Candidate for Master of Sport, (MS) Master of Sport and (MMS) Merited Master of Sport. The MEN s qualifying totals Weight Category Titles and Levels Adult Males Boys 11-16 years I- II- MMS MS CMS I II III Youth Youth 32 Kg 85 75 65 60 50 45 40 34 Kg 95 80 70 65 55 50 45 38 Kg 105 95 80 70 65 55 50 42 Kg 120 10595 80 70 65 60 46 Kg 160135 12010590 85 75 70 50 Kg 180155 13512010590 85 75 56 Kg 255 205175 155135120105 95 85 62 Kg 285 230195 175155130120 105 95 69 Kg 320 255220 190170145130 115 100 77 Kg 350 280240 210185160140 125 110 85 Kg 365 295255 225195170145 130 115 94 Kg 385 310265 235205175155 135 120 105 Kg 400 320275 240215185160 140 125 105 + Kg 415 325280 245220190165 145 130 III- Youth
The WOMEN S qualifying totals Weight Category Titles and Levels Adult Women Girls 11-16 years MMS MS CMS I II III I- Youth II- Youth 32 Kg 75 65 55 50 45 40 35 36 Kg 80 70 65 55 50 45 40 40 Kg 90 80 75 65 55 50 45 44 Kg 120 100 85 80 70 60 55 50 48 Kg 165 130 110 95 85 80 65 60 55 53 Kg 180 140 120 105 95 85 75 65 60 58 Kg 190 150 130 115 105 95 80 70 60 63 Kg 205 160 140 120 110 95 85 75 65 69 Kg 215 170 150 130 115 100 90 80 70 75 Kg 225 180 155 135 120 110 95 85 70 75+ Kg 235 190 160 140 125 115 100 85 75 Posted by Bob Takano III- Youth
HOW TO TEACH THE SNATCH GRIP: Hook Spacing of Hands (Scarecrow/measure opposite shoulder to fist) STANCE: Jumping (Pulling) Position Landing Position PRESS BEHIND THE NECK Feet in landing position High Chest Push up on bar SNATCH PRESS BEHIND THE NECK Feet in landing position High Chest Push up on bar SNATCH PRESS + OVEREAD SQUAT: Feet in landing position High Chest Push up on bar Squat PRESSING SNATCH BALANCE: ( not USAW, teaches pushing down under bar ) Feet in Landing Position High chest with bar on back of shoulders Press up on bar while squatting HEAVING SNATCH BALANCE: (not USAW, teaches arm speed) Feet in landing position High chest with bar on back of shoulders Take a short dip, drive bar up, push under bar SNATCH BALANCE: Feet in jumping position High chest with bar on back of shoulders Take a short dip, drive bar up, push under the bar, jumping to landing position and push up on bar
MUSCLE SNATCH: (not USAW teaches movement pattern)) Stand up.jumping Position High Chest Lead with shoulders (extended spine) Elbows High Turn the bar over HANG MUSCLE SNATCH: (not USAW teaches movement pattern) All of the above now bend knees (POWER POSITION) Extend knees Shrug shoulder (extend spine) Elbows high Turn bar over POWER SNATCH: (USAW Positions Power, Above Knee, Below Knee, Lift off, Floor) Feet in Jumping Position High chest Knees bent Elbows out Jump (ankle knee hip extension) Shrug (spinal extension) Pull under the bar..landing Position Push up on bar POWER SNATCH + OVERHEAD SQUAT :( USAW Positions Power, Above Knee, Below Knee, Lift off, Floor) SNATCH: (USAW Positions Power, Above Knee, Below Knee, Lift off, Floor) USA WEIGHTLIFTING Snatch and Snatch Related Exercises 1. Press Behind the Neck 2. Snatch Press Behind the Neck 3. Overhead Squat 4. Snatch Balance 5. Power Snatch a. Power Position b. Hang Above the Knee(dynamic) c. Hang Below the Knee d. Lift off e. Floor 6. Power Snatch + Overhead Squat (descending positions as above) 7. Snatch (descending positions as above)
HOW TO TEACH THE CLEAN: GRIP: Hook Spacing of Hands STANCE: Jumping Position Landing Position FRONT SQUAT/RECEIVING POSITION Release of Hook ( not mandatory) Bar on Shoulders ¼ Front Squat ½ Front Squat Full Front Squat POWER CLEAN: (USAW Positions Power, Above Knee, Below Knee, Lift off, Floor) POWER CLEAN FLOOR: ( not USAW learn to pull from floor) Hands on knees Back Straight Shoulders over bar Sit Return to hands on knees POWER CLEAN+FRONT SQUAT: (USAW Positions Power, Above Knee, Below Knee, Lift off, Floor) CLEAN: (USAW Positions Power, Above Knee, Below Knee, Lift off, Floor) USA WEIGHTLIFTING Clean and Clean Related Exercises 1. Front Squat 2. Power Clear a. Power Position b. Hang Above Knee ( dynamic c. Hang Below Knee d. Lift Off e. Floor 3. Power Clean + Front Squat(descending positions as above) 4. Clean ( descending positions as above)
HOW TO TEACH THE JERK: GRIP: Clean grip width STANCE: Jumping position stance Receiving position (split) Finding correct foot forward Murray Cross PRESS BEHIND NECK: Bar on traps Upper body exercise PUSH PRESS BEHIND NECK: Bar on traps Leg drive only Upper body exercise PUSH JERK BEHIND NECK: Bar on traps Dip, Drive, Push Under Leg/Lower body exercise SPLIT JERK BEHIND NECK: Bar on traps Dip, Drive, Split Under FOLLOW SAME SEQUENCE FROM FRONT.on Deltoids: Push Press Push Jerk Split Jerk COACHING POINTS: Big Chest Hold Breath Dip straight at knees, weight on heels Drive up on toes Push on bar Drive body under bar
USA WEIGHTLIFTING Jerk and Jerk Related exercises: 1. Press 2. Push Press 3. Power Jerk 4. Footwork drill 5. Jerk
USA WEIGHTLIFTING POWER ASSIST EXERCISE Pull Development: 1. Snatch Pull a. Power Position (hang/block) b. Hang at knee (hang/ block) c. Hang Below Knee (hang/block) d. Floor 2. Clean Pull a. Power Position (hang/blocks) b. Hang at Knee (hang/blocks) c. Hang Below Knee (hang/blocks) d. Floor 3. RDL POWER ASSIST EXERCISES Leg Strength Development: 1. Squat 2. Single Leg Squat Split Squat Split Squat rear leg elevated
The Center of Pressure On The Foot September 23rd, 2011 I ve been looking for the article that featured this diagram of the center of pressure on the feet during the performance of the snatch. The study was part of a force-plate analysis by John Garhammer back in the mid 1970 s and originally appeared in International Olympic Lifter magazine in the April 76 issue. The outlines of the three feet are (from left to right) of Russ Prior (the Pan American gold medalist at 110 kg), Bob Hise, III (a top ranked national calibre lifter), and John Garhammer. All three of them were technically proficient lifters. The lines (with arrows) indicate the pathway of the center of pressure during the performance of the snatch through the completion of the pull. The starting point is indicated by the dark blue circles. The bar moves backward until it passes the knee, at which point the center of pressure line is as far back on the heel as it goes. The line then moves forward to the ball of the foot where the second pull commences and the legs and hips extend to their fullest extent. The end point is indicated by the lighter blue circle. Although it may be argued that technique has changed since this study took place, it has not changed so much that these pathways are not an accurate representation of what takes place during the course of the first and second pull.
WARM UP ROUTINES Olympic Supersets SNATCH SUPERSET SNATCH GRIP 1. Shrug x 3 2. High Pull x 3 3. Power Snatch x 3 4. Snatch Press Behind Neck x 3 5. Snatch Balance x 3 6. Overhead Squat x 3 CLEAN & JERK SUPERSET 1. SHRUG X 3 2. HIGH PULL X 3 3. POWER CLEAN X 3 4. PUSH PRESS X 3 5. FRONT SQUAT X 3 6. JERK X 3