Ultimate Guide to Weightlifting: Techniques, History, and Equipment

Weight Lifting By Dr. Govind Sadashivrao Martale Director of Physical Education Dhanaji Nana Mahavidyalaya, Faizpur Tal. Yawal Dist. Jalgaon (Maharashtra) 425503 Mobile No. 9637105757, 8857088109 govind_martale@rediffmail.com

Introduction Weightlifting is a game of technique and power. There are two main divisions within this sport which includes the snatch and clean and jerk lifts. The category of competitors nominate according to their bodyweight. lifters have three attempts for snatch and clean and jerk to lift bars with increasing weight.

History Ancient writings. A 5,000-year-old Chinese text. Olympics -1896 1972, when the two-hand clean-and- press was eliminated from competition, leaving the snatch and the clean-and-jerk as the two lifts of modern weightlifting. 1987, the first Women's World Weightlifting Championships in that year. In 2000, the International Olympic Committee added women's weightlifting as an Olympic sport. (Karnam Malleshwari).

Equipments The discs The discs must be of the following weights and colors: Sr. No. weight Colours Sr. No. weight Colours 01 25 kg Red 06 2.5 kg Red 02 20 kg Blue 07 2 kg Blue 03 15 kg Yellow 08 1.25 kg Yellow 04 10 kg Green 09 1 kg Green 05 05 kg White 10 0.5 kg White

Stage & platform

Weight Category in Weightlifting Sr. No. Men Weight Group Women Weight Group 01 56 Kg 48 Kg 02 62 Kg 53 Kg 03 69 Kg 58 Kg 04 77 Kg 63 Kg 05 85 Kg 69 Kg 06 94 Kg 75 Kg 07 105 Kg 90 Kg 08 + 105 Kg + 90 Kg

Two Hand Snatch:

The first part, Clean

The second part, the Jerk

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

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

Skill Exercises Snatch: Pressing Snatch Balance Power Snatch Heave Snatch Balance Snatch Balance Snatch Clean and Jerk: Clean Pull Power Clean Push Press Behind Neck Power Jerk Behind Neck Jerk Behind Neck Push Press Power Jerk Jerk

Weightlifting Exercises Press Behind Neck- CL to SN Grip Overhead Squat Snatch Front Squat Clean Back Squat Hipper Sites ups

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

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