How to squat

Follow these directions and watch video on the squat

some dynamic warm-ups for class

Welcome to weights and conditioning

Click here to see some dynamic warm-ups

We will use a variation of these warm-ups to prepare for class.

Watch Olympic lifting

Watch the Olympics at this site.  Watch some of our lifts being performed by the best in the world.

Go to http://www.nbcolympics.com/weightlifting/index.html

Olympic Lifting for Beginners

Please follow the blog so you can see what the lift-workout of the day is.  We may also talk about nutrition and rest... really all things fitness related.

The following is a set of exercises to get us ready for the Olympic lifts.  We will spend a day or two doing these exercises and to prepare our technique. 

Check out this link for beginning technique.

START-UP INFO AND LIFT OF THE DAY: CLEAN AND JERK

This link will help with the basics of weight training. Hopefully, this will spark your memory about the fitness concepts you learned freshmen year.



The following link may help you with the Olympic lifts we are learnning in class. The site includes video. Step-by-step instructions will also be included. Technique is more important than heavy weight. Strength will come in time and using the correct technique will help prevent injury.


Lets master one lift at a time




THE CLEAN AND JERK


The Clean and Jerk link video

The Clean and Jerk explained

 Movement

 Beginning

An Iraqi weightlifter with 180 kg (397 lb) in the rack position; at the end of the clean phase.^[1]

 

The athlete begins the clean by squatting down to grasp the bar. Hands are positioned approximately a thumb's distance from hips using what is known as a hook grip. The hook grip requires grasping the bar so that the fingers go over the thumb. This makes it much easier for the lifter to maintain his grip on the bar. The lifter's arms are relaxed and just outside the legs with the bar up against the shins. The hips are as low as necessary to grasp the bar, with the feet placed approximately at hip width. Toes may be pointed straight ahead or angled out according to the lifters preference. The chest is up and the back is neutral to slightly hyper extended. This is the starting position of the "pull" phase of the lift.

 Clean phase

The lifter jumps the bar up through triple extension (in very quick succession) of the hips, knees and then ankles. When the legs have driven the bar as high as possible, the lifter pulls under the bar by violently shrugging (contracting) the trapezius muscles of the upper back ("traps"). This pulls the lifter under the bar and into a deep squat position. The lifter then stands (similar to a front squat) in preparation for the second phase.

Position after an overhead split jerk.

 Overhead jerk phase

From the standing position, the lifter bends the knees and then straightens them in order to propel the barbell upwards. The lifter pushes slightly with the arms. This pushes the lifter underneath the barbell. A split jerk is most often used, in which one leg lunges forward while the other moves backward. The lifter must hold the barbell overhead, keep the arms locked, and move the legs directly underneath the torso so that the entire body lines up in a single plane. A push jerk can also be used, in which the lifter keeps both legs in position, bends the knees and jumps into lockout position.

 

 

 

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