The Training of the Weightlifter

R.A. ROMAN
TPEHMPOBKA
TAMNMEANANOATAETA
PA. POMA H

SPORTIVNY PRESS
LIVONIA, MICHIGAN
 Foreward

This text is a revised, up-dated version of Roman's "The

Training of the Weightlifter", published in 1974. The 1974 text

was one of the earliest attempts at defining the requirements of

training in the biathlon era. I spoke with Roman in Moscow

during the 1983 Spartakiade. He told me that he was in the pro-

cess of writing a "new" book and revealed to me some of its

contents. This text is that book. During our conversation he

said that he believed the top weightlifters in the future would

de only three exercises in training: the snatch, the clean and

jerk and squats. I have included the article from the Theory and

Practice journal as a supplement to this text for two reasons.

One, it updates some of the material of this text. Two, it pre-

sents some evidence for Roman's theory about three exercises in

training.
In my humble opinion, one of the most important concepts one
can glean from not only this text but from the Soviet sport-
training literature as a whole, is as follows. Sport training is

an educational process, analogous to school studies. One

progresses through stages just as one is passed from grade to

grade in school upon acquisition of the requisite skills and
knowledge. One does not ask a 3rd grader who has not yet studied
long division, to attempt calculus. Likewise one does not arbi-
trarily follow a training program David Rigert used, if one is a
Class II middleweight, living and training without a coach, in

Tulsa, Oklahoma. Unfortunately, it seems that lifters are

looking for some mystical, East-bloc "róutine", which 'is
guaranteed to make us great lifters. It simply does not exist.

Quite simply, one has to devise lessons which are tailored to

each athlete's specific requirements and psycho-physiological

capabilities; not to mention the athlete's living, work and

training conditions.

Andrew Charniga Jr.

June 21, 1988
—

5““0-3 ÁLC i
el e TI
.
192% Table of Contents
Page
. Foreward

Introduction wevesesesnnnmanssdtasssmsamansansnsissnsnnailnss i

. Chapter 1
The Technique of the Weightlifting Exercises ......... 1
. The Snatch and the Clean ..ee_ereresrecsosrtoenoesosnocoroo 2
The Jerk From the Chest ...ec<errersosoreccorarecrecoro 20
. The Push-JerkK ..esosreencosraraneerooreresenorerermercaas: 28
The Press ...s:ss b ae s Eyc E AEA AE EA E 31

. Perfecting Technique Using Methods of Crucial

100
Informat Cr ARE A NE E b R L s . ER

. Chapter 2
The Method of Training a Weightlifter ...eeescscservereo 39
. Fundamentals of Training Methods ....ssssecssreoerororo " 3
Training in the Weightlifting Exercises ........ nancas 45
The SnatCh ... .= fasiion - = a ua e aa e. 45

. The Clean and Jetk .E u. . ..erer e. =aec e oee 53

The Snatch and the Clean Pull ......cerertereoeconeroo 61

. Squats ..eeareorsnororecrorerecrerecoaocrereamervemorre: 64
Pressing Exercises ...w_eseereroorerenaaaoreaoereoererer. 69
. The Use of Isometric Exercises ....._..eeceoveresremercea 74

Chapter 3
. Planning Traifdig "i= A6 Giveverionentionnneses 78
Prospective (Multi-Year) Planning ....eerreeeceoneoce. 78
. The Dynamics of the Volume and Intensity ............. 78
The Dynamics of Results and the Athlete's

. Bodyweight .. ee .r .. PE e - - - - - 80
seguentialness in the Use of Exercises ...e..oesceserucoor B3

Year Planning .i:ssecctwwnssssmessnanmnstsasnssnmnnsss 85

- The Distribution of Logding .-........re=kasesrecorerr 87

The Distribution of the Intensity ...e.esrorseoesecrseecoo 93

. The Contents óf Training - ........... - FA E 101

Month and Week BL&QRIBEi E a a .., 105

l
r
Chapter 3
The Distribution of the Intensity «..e.eeavresmervre>

Planning the Training of Beginners

of Low-Class Athletes ....... o
Planning the Training
the Training of Qualified Athletes ..........
Planning
of Class I and Candidates to Master
The Training
ea óio s ra P E YA L
SÉ Eport ..í...:5 0.ar

The Training of the Master of Sport

of the Training of Athletes in the
Peculiarities
Over 110 Kg Class ....eoerrresnooo s......0....._._m. "re ece

Weightlifting Workouts ....e.e.ee.execs

Appendix ...-e-essrreerrecsnadass

Supplement
 Introduction

Weightlifting records are constantly rising; becoming all

the more fantastic. Featherweights can clean and jerk three-

times their bodyweight; superheavyweights have exceeded 210 kg in

the snatch.
What sort of training methods are necessary to storm
records? That is the purpose of this work. The information is

based on experimental research and practical experience; the con-

tents of a weightlifter's training, at all stages of his multi-

year preparation -- from novice to high class athlete, are

disclosed.
The training methods of junior weightlifters (12-15 year

olds) are covered in L. S. Dvorkin's book "The Junior Weight-

lifter" (M, Fis, 1982) and in a number of other texts. This book

is designed for those who begin training at 16-17 years and older

las well as for those who began training at 12-15 years, and at

this age continued lifting), lower classified athletes (III and

I1I) and qualified athletes (Class I, CMS, MS). The book

describes the technique of the snatch and the clean and jerk and

the method of using the simplest devices and adaptors for perfec-

tioning technique. The latest data on the spatial and time

characteristics of lifting is the basis for this section. The

first description of the technique of the push-jerk appears in

this book. Up until the present time, the training methods

described in the literature have not considered the variations in
sportsmen's preparation in different weight classes. The section

"Method of training a weightlifter" for the first time, discusses

the peculiarities of training weightlifters in different weight

classes; taking into account age, stage and sport classification.
The most essential and distinguishing peculiarities of a weight-

lifter's trainng are shown, with respect to such characteristics

as: a list of barbell exercises utilized and their quantity; the

volume of the training loads; the guantity of high-intensity work

in the various exercises; the resistance and the number of

repetitions per set.

 New material appears in the section "Planning the training

of a weightlifter." Likewise the lifter's qualification, weight

class, age and stage of training, as-well-as special-physical and

technical preparedness are taken into account for planning

training. The year, month, week's planning and planning the

educational-training sessions with respect to the volume and

intensity, loading variations;‘a sample plan of training for the

month, week and training session for beginners, lower classified

and qualified athletes are discussed.

An athlete's training also includes moral-volitional or

psychological preparation, theoretical, hygiene, nutrition and

restoration, weight control and so forth. These aspects of a

lifter's preparation likewise are covered in weightlifting text-

books. This text is recommended for those who wish to devote

themselves to weightlifting and achieve high results.

Chapter 1
The Technique of the Weightlifting Exercises

At the present time, it is difficult to achieve high results

without serious work on perfectioning technique. A weightlifter

can develop the necessary qualities -- strength, speed, flexi-

ability, endurance. But if he does not have good technique; the

insufficient technical mastery will limit the utilization of his

physical potential -- inhibiting the growth of achievements.

There are key phases and elements in each classic exercise

which comprise its technical foundation. These phases and

elements need to be executed as precisely as possible -- then

barbell trajectory will be optimal, and the force the athlete

develops, directed to lifing the barbell, will be utilized to the

maximum. Consequently, in order to perfect the snatch and the

clean and jerk, the athlete needs to know not only the rational

movement of.the body's links, but rational barbell trajectory and

the skill to impart specific force at the necessary moments.

Let's look at the chief regularities the athlete should be aware

of when perfectioning the technique of the classic exercises.

The Snatch and the Clean
The Start
In the starting position, prior to lifting the barbell, the
athlete places his feet at pelvis width or slightly narrower,

that is to say, in the most comfortable, stable and natural

position; the feet are turned slightly to the side. The vertical
projection of the bar is at the metatarso-phalangeal joints or an

insignificant deviation from them (figure 1). The shins are

turned slightly to the side and are inclined such that they are
almost or fully touching the bar. The vertical projection of the

body's center of gravity (CGB) -- is at the middle of the feet or

close to the heels. The lumbar area of the back is arched and
torso inclination to the platform is 25-50°. Knee angle is 45-
90°; the pelvis can be at knee level, above or below them.

The hand spacing in the clean and jerk is approximately

shoulder width. The hand spacing in the snatch is wide -- seldom

medium; the grip is a "hook". It is most difficult to hold the

barbell with a wide hand spacing, therefore the width of the hand
spacing in the snatch should be optimal, so that the athlete will

be able to comfortably hold the bar and impart the maximum force

to the barbell during the lift. The hand spacing in the snatch
depends on the angle between the arms and the bar: the smaller

this angle, the wider the hand spacing and vice versa. Research
(A. P. Bykov and E. I. Smagli) shows that the angle between the

arms and the bar should be a mean of 56° (from 49-63°).

One should bear in mind that decreasing this angle, i ey

widening the hand spacing, in the snatch requires that the bar=-

bell be lifted less distance to fix it overhead. For example,

with each degree decrease in arm angle, an athlete who is 170 cm

in height can lift the barbell approximately 1 cm lower.

- The arms should be straight at the start. The shoulders are
"taut" and are over the bar or in front of it (or behind). The
head 7is in a natrual position; the line of sight is forward and

-down. The starting position for the snatch and the clean and
jerk are different: in the snatch the hip angle is less and the
knee angle is greater (the torso is inclined more and the pelvis
is raised).
not all lifters begin to lift from the just
However
position. Many execute a preliminary movement --
described
the hips down-up or up-down, after which they return to
moving
position for lifting. This movement contributes to
the starting
stretching of the muscles taking part in the
preliminary
lifting, and to overcoming the resting inertia of the
subsequent
athlete's body (pre-stretched muscles contract with greater

force).
The athlete's position at the start depends on his height,

body proportions and the hand spacing. However, one should not

forget the primary and obligatory condition: at the last moment,

prior to tearing the barbell from the platform, the athlete

should assume a position, such that his shoulders are in the same

vertical plane as the bar or a minimal deviation from” it. The

knee angle is 80-110° at the instant of barbell separation. A

smaller angle is usually observed in athletes with short

and a long torso; a larger angle is observed in

extremities
athletes with long extremities and a short torso.

The Lift Up to the "Squat Under" (the Pull)

The first phase (the preliminary acceleration). The<:first

phase of the pull begins with the active extension of the legs.

The knee and hip joints straighten while the ankles bend. The

hip joints move almost vertically during this phase. The torso

shifts upward, begins to incline forward and then maintains

this same position. The shoulder joints move in an

approximately
arc, in a forward direction (in front of the bar). The head
tilts back and assumes a vertical position. The shift-
gradually
ing of the upper part of the torso forward occurs simultaneously,

along with the movement of the barbell toward the body —- this

creates the optimal conditions for equilibrium.

The barbell is separated smoothly from the platform, but it

should be subsequently accelerated, i.e., the lift should proceed

with gradually increasing force.

The extension of the legs ceases when the knee angle is:

approximately 145-150% in the snatch and 150-155° in the clean

 a vertical position. In the snatch,
and jerk. The shins assume
is approximately 30° and in the
torso inclination to the platform
angles are: in the snatch -- 85-90° and
clean and jerk 32°. Hip
in the clean and jerk 92-97° (figure 2).
athletes straighten the legs: in approxi-
The majority of
snatch; and 0.4-0.6 seconds for
mately 0.4-0.55 seconds for the
the athlete, the greater the height the
the clean. The taller
the more time taken to lift the
barbell is raised; consequently,
bar is usually: for the snatch --
barbell. At this instant, the
thigh; and for the clean -- at knee
at the lower third of the
spacing the bar will be somewhat higher
level. With a wider hand
hand spacing it will be slightly lower.
and with a narrower
higher (by approximately 3-5 cm), the
Then, rising slightly
(for the first phase) speed of the lift,
barbell reaches maximum
for athletes who are 150 cm in height,
which is: in the snateh,
170 cm -- 1.45 m/sec; 190 cm -- 1.6
an average of 1.3 m/sec;
the figures are 1, 1.15 and 1.3 m/secy
m/sec; in the clean
that the speed of the 1ift depends
respectively. It's obvious
This is natural: the taller the
on the athlete's height.
height it is necessary for him to lift
athlete, the greater the
the speed one needs to impart to it.
the barbell; the greater
speed decreases somewhat as a result
Subsequently, barbell
their movement forward: by an
of the bending of the knees and
in the snatch and 0.1 m/sec in the clean.
average of 0.08 m/sec
shift in the first phase of the pull?
How should the barbell
distance from the bar at the start, a
Since the CGB is at some
the moment force of gravity of the barbell
"toppling over" of
the large joints. The barbell should shift
occurs, relative to
during the extension of ithe legs. This
towards the athlete
has a big advantage over a
direction of the barbell's movement
The shifting of the bar towards
strictly vertical trajectory.
extension) reduces the "toppling over"
the torso (during the knee
gravity of the barbell. The degree of
of the moment force of
the athlete depends on the position of the
barbell shift towards
center of gravity (CGBa) at the start. The
CGB and the barbell's
closer they are, the less shifting, and vice versa.
 The contraction of the horizontal projection between the
general center of gravity of the athlete-barbell system (CGA-B)
and the working joints results in a decrease in the resistance
moment, which enables one to realize the strength of the thigh
extensors more completely.
At the end of the first phase of the pull (when the barbell
ise at a height which is 35% of the athlete's height in the
E

snatch and 131% in the clean and jerk) the barbell has shifted
towards the athlete the greatest distance. The larger the weight
class, the greater the athlete's height (usually) the further the
CGB and the CGBa are away from each other at the start, and
E

consequently, the greater the shifting of the barbell towards the

athlete. Well then, in the snatch, the barbell shifts an average
E

of 4 cm towards the athlete who is 150 cm in height, 8 cm for a

170 cm and 12 cm for an athlete 190 cm in height.

The barbell's shift towards the athlete is somewhat less in
E

the clean than in the snatch: for an athlete 'of 150 cm -- 3 cm;
190 em by 10 cm. The fact is that during the pull for the clean,
the athlete straightens the legs slightly more than in the snatch
-- consequently, the torso shifts forward more. The CGB shifts
E

slightly more towards the barbell, and with respect to this, it

(the barbell) shifts towards the athlete less (figure 3).
The Second Phase (the "explosion"). Having stopped
E

straightening the legs, the sportsman continues to 1ift the

barbell by further straightening the torso (it has already begun
straightening towards the end of the first phase). The head
begins to tilt in the same direction as the torso.
E

Due to the action of the torso energetically straightening

in a upward-backward direction, the intensity of the pressure
grows in opposite directions. The pressure spreads along the
thighs, as a result of which the knee and hip joints shift
forward and down. The bending of the knees and their shifting
forward under the bar reduces the toppling-over of the moment
E

force of gravity of the barbell and increases the effectiveness

of the muscles extending the hip joints.
_
 - — ee —
- 3 ERE-

Figure l1. The start.

Figure 3. barbell Trajectory:

Figure 2. The first b) the clean.
a) the snatch,
phase. The preliminary
acceleration.

Figure 5. The second phase.

Figure 4. The second phase.
and the final acceleration:
Bending the kness finala
a) the beginning; b). the
shifting them forward. :
acceleration
 When the knee angles reach: in the snatch -- approximately

120-125° and in the clean -- approximately 125-130%, the knee

bending and shifting forward under the bar ceases. The shins
.

incline towards the platform at an angle of 70-75%, Torso

inclination relative to the platform: in the snatch is about

58°:; in the clean and jerk about 60°. The hip angles are: in

the snatch approximately 105-110°; in the clean and jerk -- 112-

1979 (fiqure-4):
The bending of the knees and their shifting forward
continues, for the majority of athletes: in the snatch --
approximately 0.1-0.15 seconds; in the clean -- 0.1-0.2 seconds
and takes place with the feet flat on the floor. At this instant

the bar is usually: in the snatch -- at mid-thigh level; in the

clean -- at the lower third of the thigh. The vertical
projection of the bar is at the middle of the foot; however, in

the snatch, it is a little closer to the ankle joints. The

shoulders are slightly in front of the bar: in the snatch --

approximately 4% of the athlete's height; in the clean and jerk
S

-— 38,*

Now the final acceleration of the barbell is executed (the

"explosion" proper). It is executed by the simultaneous effort
of the leg and torso muscles. The direction of the barbell's
movement and the CGB should coincide at the instant force is
applied to the bar (at the beginning of the acceleration).
The athlete straightens the legs and torso and raises up on

the toes, from the position depicted in figure 4. The shoulder

girdle, bar and metatarso-phalangeal joints should lie in one
A B

vertical plane (figure 5, a), at the instant of rising up on the

toes. This position creates the optimal conditions for the
maximum application of force to the barbell and its subsequent

vertical elevation. If the shoulder girdle, at this instant, is

metatarso-phalangeal joints, full realiza-

A A

forward or behind the

tion of the muscular effort, directed at lifting the barbell,
will be impossible.
* Here and subsequent references to the shifting of the shoulders
is in reference to the center of the shoulder joints.
A
 The final acceleration (the "explosion" proper) should be of

an "explosive" character. There is a rapid straightening of the

legs and torso with a subsequent lifting onto the toes and

raising of the shoulder joints up and back during the "explo-

sion". Bringing in the arms and raising up on the toes too soon,

reduces the degree of strength utilization.

The majority of athletes execute the final . .part.-of..the

"explosion": in the snatch -- from 0.15-0.25 seconds; -in the

clean -- from 0.1-0.2 seconds.

During the second phase the barbell begins to move in an arc

in front of the sportsman, in connection with which the entire

athlete-barbell system shifts in the direction of the new support

—- limited to the toes (see figure 5, a), and then almost verti-

cally. The body straightens and leans backward slightly at the

end of the "explosion" (figure 5, b). At the end of the final

acceleration the vertical speed of the barbell should be: in the

snatch for athletes who are 150 cm in height -- 1.65-1.8 m/s; 170

em -- 1.78-1.93 m/s; 190 cm -- 1.9-2.05 m/s; in the clean -- 1.2-

1.3 m/s; 1.35-1.45 m/s and 1.5-1.6 m/s, respectively.

At the concluding instant of the "explosion", when the

athlete rises onto the toes, the CGB shifts upward-backward;

however, because the barbell shifts forward, the general center

of gravity of the system (GCGS) remains over the support. The

a ea las bkl

barbell shifte forward relative to the metatarso-phalangeal

joints during the second phase: for athletes 150 cm in height -=

up to 2 cm; 170 cm -- up to 3 cm and 190 cm -- up to 4 cm. The

trajectory of the barbell during the pull is different for the -

Vo s

snatch and the clean. Barbell trajectory at the beginning of

than in the snatch.
b

the clean is steeper

The ¿just described pull technique is the optimal for
a

athletes of normal body-proportions (mesomorphic type); for whom

d

the vertical projection of the bar at the start is at the

lifted with a
F

metatarso-phalangeal Jjoints, and the barbell is

normal hand-spacing. Naturally, everyone does not assume such a

ral hi

position at the start. They grasp the barbell differently -- one

uses a wider hand-spacing, another uses a narrower; which resul
in variations of the movements of the athlete and the barbell.
If for example, the feet are placed at the start such that

the metatarso-phalangeal joints are further from the bar than is

normal, then CGB and the CGBa will be further from each other

more than is usual and the barbell will shift towards the athlete

more significantly (figure 6). When the feet are placed further

away from the bar, the barbell-shift towards the athlete will

increase approximately as much as the distance the metatarso-

phalangeal joints are from the bar. Such a starting position
places a greater load on the plantar-flexors and the thigh
extensor muscles. This is due to the extraordinarily large
rotational moment-force of gravity of the athlete-barbell system,

relative to the aforementioned joints; likewise, the moment-force

of resistance of this system relative to the hip joints is least.

However, since the final acceleration is always executed with a
rising up on to the toes, and consequently, with the support at

the matatarso-phalangeal joints, the barbell will shift forward

of the vertical during the second phase of the pull (the
"explosion"), relative to the metatarso-phalangeal Jjoints, the
same as in the usual position of the feet (see figure 6).
If the feet are placed at the start such that the metatarso-
phalangeal joints are in front of the bar, then the CGB and the
CGBa will be closer to each other than usual and the barbell will
shift towards the athlete significantly less during the first
phase.
The barbell shift towards the athlete decreases approxi-
mately two-fold, relative to the increasing distance of the
metatarso-phalangeal joints from the bar. For example, an
athlete of 170 em in height assuming a normal starting position
shifts the. barbell an average of 8 cm towards the body. Moving
the feet 2 cm forward, causes the barbell to shift approximately
4 cm -less in the first phase. The barbell will also shift
towards the athlete at the beginning of the first phase.
If the metatarso-phalangeal joints are placed 4 cm in front
of the bar, then for the given athlete, at the end of the first
phase of the pull (at the instant of the barbell's greatest
approach towards the athlete); the barbell will shift vertically

to its initial position at the start (figure 7). And,

relative
and the CGBa are closest at the start; and in the
since the CGB
the first phase (during the straightening of the
beginning of
CGB shifts forward, then the barbell itself shifts
legs) the
forward somewhat.
When the metatarso-phalángeal joints are in front of the bar

the start, the athlete has to position the shins more verti-
at
and consequently, the hips are higher than usual. The
cally,
knee and ankle joint angles are more obtuse, which significantly
the amplitude of movement of the working links in the
reduces
phase of the pull. At the same time an excessively sharp
first
angle appears in the hip joints. The athlete must lean back

significantly more during the final acceleration in order that

barbell travel relatively vertical in the second phase; which

the
reduces the force directed at lifting the barbell. If the
also
are placed in front to the maximum, the barbell will shift
feet
away from the athlete (see figure 7, broken line).
significantly
Conseguently, a starting position in which the metatarso-

joints are significantly in front of the bar is

phalangeal
The further the feet are in front of the bar the
inappropriate.
poorer the conditions for preserving equilibrium and the

realization of strength potential. One must take into considera-

tion that athletes have an unegual ratio of leg to back strength,

which also affects the execution of the pull. Athletes who have

a stronger back accentuate these muscles in the final - accelera=

tion. They incline the torso more in the first phase of the pull
to this. For example, with the torso inclined at an
with respect
angle of 20° relative to the platform after the legs have
straightened (after the preliminary acceleration) the barbell is
6-7 cm lower.
who have stronger legs usually accentuate these
Athletes
in lifting, which is associated with a premature and
muscles
sopewha£ greater straightening of the torso. And, Ef the athlete

simultaneously straightens the legs and torso during the - firstl

phase of the pull, then, after the legs have ceased straighteninq”

10.
(for example, when the torso is inclined at an angle of 40°) the

bar is 5-6 em higher. The hip-joint angles will be somewhat

different: in the first case (the stronger back) -- less than

average, in the second (stronger legs) -- more than average. In

the first case, the final acceleration of the barbell will

proceed through a larger arc (the distance of influence on it,

Ed.), as a result of which conditions are created for a greater
barbell velocity (an increase in impulse strength). InísEhe

second case, the final acceleration will be executed over a

shorter segment, which is less advantageous.
After some decrease in barbell velocity (during the moving

of the knees under) it once again increases during the final

acceleration over a'segment which comprises (on the average) for

the snatch: athletes 150 em -- 18 em, 170 cm -- 22 em, 190 cm --

26 cm; in the clean the figures are 10, 15 “and 20 cm

respectively. Consequently, the above noted changes in the

position of the links and barbell undergo essential corrections
during the execution of the second phase of the pull.
A large inclination of the torso is inappropriate and a
significant straightening in the first phase decreases the effec-
tiveness of the final effort. The fact is that, as a result of

an excessive straightening of the torso at the beginning of the

second phase, the final part (the "explosion") is executed in
different parameters: the torso straightens faster than the legs
(the angular velocity in the hip joints is greater than in the
knees); and as a conseguence of this, the shoulder girdle is

thrown backwards® significantly. As a result the torso is leaning

backward more at the end of the "explosion" and the barbell
shifts behind the vertical line relative to the metatarso-

phalangeal joints (figure 8), which reduces the vertical force on

ik The lesser the inclination of the torso relative to the

platform - at the beginning of the second phase, the more
significant the shifting of the barbell towards the athlete (see
broken line in figure 8).
So, the barbell can be raised within different parameters.
However, one can recognize an optimal lifting zone (and

1L.
 subsequent fixation in the squat position); when the barbell's

path is strictly vertical relative to the metatarso-phalangeal

joints or up to 3 cm in front of them after the final accelera-

tion (for example, athletes whose height is 165-175 cm). When

the zone of shift is towards the sportsman and behind the verti-
cal line, relative to the metatarso-phalangeal joints, by

approximately 5 cm, it is considered less advantageous. When

barbell deviation is beyond the indicated limits it is all the

more difficult to fix it in the squat position; the barbell is
dropped or its fixation is by chance. Naturally, the range of
the optimal and less advantageous zones for the pull and "squat
under" is somewhat narrower for shorter athletes and wider for
taller athletes (figure 9).
Dynamics of the Force Developed During the Pull. The - dif
ferences in the dynamics of the force developed are very signifi-
cant with respect to the pull for the snatch and the clean. One
athlete accentuates the first phase, another -- the second and a
third distributes the force more uniformly. The latter variant
is the most widespread. In this case, the dynamics of the velo-
city in the first and second phases is expressed: in the snatch
-- by approximately this ratio 100:125 (for example, the speed in

the first phase is 1.45 m/s, and in the second 1.81 m/s); in the
clean the figures are -- 100:120 (1.15 m/s in the first phase and
1.38 m/s in the second).
S A A

When the accent is on the first phase the speed dynamics of

the first and second phases can be expressed: in the snatch --
NEEN

100:105 or 100:110 (example, 1.55 and 1.63 m/s or 1.52 and 1.67
m/s); in the clean -- 100:105 or 100:110 (example, 1.23 and 1.29
msor d.2/and'1: 372 m/s)..
When the accent is on the second phase the speed dynamics of
the first and second phases can be expressed: in the snatch
100:145 or 100:150 (example, 1.35 and 1.96 m/s or 1.32 and 1.9
m/s) ; in the clean -- 100:135 or 100:140 (example, 1.05 and 1.42

m/s or 1 and 1.4 m/s).

When the accent is on the first phase, the speed in th
second phase is usually less than when there is ¿a unifo

L2,
 I EEENEEEEENEERER
distribution of force. If force is accentuated in the second
phase, then the speed in the second phase of the snatch is
significantly larger, and in the clean a little larger than with

a uniform distribution of force. When the speed in the first

phase of the clean is insignificant, it is very difficult to

accelerate the barbell in the second phase.

The question arises as to what sort of dynamics are best?

In the snatch, it is preferable to exert little and moderate

effort in the first phase. In the clean, the most preferable

dynamics are moderate and higher effort in the first phase. The

athlete should develop maximum effort in the second phase for

both the clean and the snatch.
The "Squat Under" and Recovery
After executing the second phase the barbell can travel by
its own inertia to a height: of 65+3.8% of the athléte's height

in the snatch and 52+4% of the athlete's height in the clean. In

reality, the barbell is raised to a mean height of: 73.5% of the

athlete's height in the snatch and 60% in the clean. So, after

the final acceleration, up to the maximum height of the lift, the

barbell travels, on the average: 8.5% of the athlete's height in

the snatch and 8.0% of the athlete's height in the clean. This

is 12.7 cm for a 150 em athlete, 14.5 cm for a 170 cm and 16.1 cm

for an athlete 190 cm in height. The corresponding figures for

the clean are 12, 13.6, and 15.2 cm. This is because the barbell

must continue to rise for some time after the "explosion", for a

successful "squat under".

What action raises the barbell over this segment?
Ea The active interaction of the arms with the barbell

after the final effort, during the lowering of the body, while

the athlete's feet are in contact with the support (we call this
lEEB EE

the support phase).

The "squat under" begins, not only under gravity's influence

on the body, but as a result of the sportsman's active inter-

action with the barbell. For some time, immediately after the

"explosion", the athlete (in the snatch, approximately 0.0-5-0.1

sec; 0.1-0.15 sec in the clean) keeps his feet on the platform.

13.
 Figure 7. Parameters of
the barbell's movement
(the metatarso-phalangeal Joi
are in front of the bar
at the start).

Ec

- -E
f
L
Figure 6. Parameters of the bar's
movement(the metatarso-Phalangeal Js. "
are not under the bar at the start)

CM
ks E

HeiGhT oF+he LiFT,

P 0 3

1
|

Fe
i
1

1
1

i!
| !
b oas —y i
|

Figure 10. Structure of

the snatch, after the fim
acceleration:a-possible ll
from inertia;b-actual, af
instant the feet are thm
from the platform;c-the
ion of thrusting the feen
- defrom the active interagl
of the arms, in the non

Figure 9. Zones of the baebell's

Figure 8. Param-
movement: l- optimal; 2- less advantageous
eters of the bar-
3- fixation with great difficulty;4- a mis
bell's movement
or a success by chance
(the torso is too
straight at the
beginnin g of the
second phase)
 Barbell velocity, prior to the "squat under" (before the

legs are rearranged), significantly exceeds the speed it could

have achieved after the final acceleration, due solely to its own

inertia; as a result of the athlete's interaction with the bar-

bell. So, the athlete imparts additional acceleration to the

barbell during the support phase; it rises to a significantly

greater height, than it would have, as a result of inertia.

A barbell velocity of 1.78 m/s in the snatch (figure 10);

should elevate it 16 cm (figure 10, a), and ultimately to a

height of 111 em (95+16). In actuality, at the instant the feet

are thrust from the platform, the barbell is at a height of 115

cm; having risen 20 cm (figure 10, b).

=. The thrusting of feet from the platform during the

"squat under". During this thrusting (jumping from the floor,

Ed.), an additional acceleration is created, as a resúlt of which

barbell velocity increases. After the feet leave the platform,

barbell velocity in the snatch is (for athletes of 170 cm, for

example) an average of 1.36 m/s, i.e., higher than before the

thrusting of the feet. Now the barbell can be lifted to a height

ef 124.4. cm (figure 10, ‘).

3. The active and rapid interaction of the arms in the non-

support phase. When the athlete's force is insufficient (during

the pull or thrusting of the feet from the platform) and the

height of the lift is low; the athlete can raise it another 2.5

cm in the snatch and up to 1.5 cm in the clean during the non-

support phase; (10, d) in order to subsequently fix it in the

squat position.
After executing the second phase (the "explosion"), the ath-

lete pulls his torso under the barbell and enters the squat

position (figure 11), The "squat under" should not be executed

prematurely (before the end of the "explosion"), because this

diminishes one's strength realization.
The movement of the torso under the bar and the squatting-

down should be executed as fast as possible. The arm muscles are

actively working during the "squat under". tilizing first the

flexors (in the support part of the "squat under") and then the
extensors (immediately in the sguat position), the athlete pushes

against the bar and pulls the torso under the barbell. Sc, as

the barbell gets heavier, when its velocity lessens all the more,

the mastery of executing the "squat under" acquires all the more

significance.
The CGB shifts forward slightly during the "squat under",

provoking a compensatory upward-backward curve in the barbell's

trajectory.
Thrusting the feet from the platform, the athlete rearranges
the legs. The non-support part of the "squat under" lasts: in

the snatch -- 0.15-0.33 seconds, in the clean -- 0.1-0.2 seconds.

Then the feet are placed on the platform. The following position

in the squat position is optimal: the heels are under the hip

joints and the toes are turned to the side (figure Da) The

lower back is arched in the squat position and - the torso is

tilted slightly forward (the torso tilt is greater in the snatch

than in the clean); the general center of gravity of the system

(GCGS) -- is over the middle of the foot. The shoulder blades

are flat for the snatch, the arms are straight and the head is

tilted forward. The elbows are in front of the bar as far as

possible in the clean; the bar is resting on the upper part of

the chest and the deltoid muscles (11, b).

If the first and second phases of the pull are executed

the CGB shifts forward slightly, and consequently, the

correctly,

feet are also placed forward during tne “squat umder". - When the
athlete insignificantly during the
barbell shifts towards the
his feet to the side. when barbell
pull, he should rearrange
is greater, the feet should be placed
shift towards the athlete
shift towards the athlete, th
backward. The greater the barbell
backwards and the less likely their
further the feet are placed
Furthermore, as a result of the signifi
placement is precise.
of the barbell towards the athlete during
cant shifting
down and towards the athlete whi
"squat under", the CGBa shifts
to fix the barbell in the squat position
also makes it difficult
With the "split" style,
and is placed forward (relative to i
the knee to the maximum

16.
initial position) by one and a half-foot lengths; the thigh s

touching the shins. The leg placed backward is almost straight

and all of the toes are resting on the platform; the foot is

inclined at an angle of 45°, relative to the platform. The feet

should not be placed parallel for the best stability; on the con-

trary the heels are turned slightly out. The vertical projection

of the bar is at the hip joints% the torso is vertical and arched

in the low back (figure 11, c).

The athlete does not assume the aforementioned position

immediately -- he begins by slightly bending and lowering the

torso from a higher position. The amortization part of the entry

into the squat position begins the instant the barbell stops
rising. In the squat style this usually coincides with the

rearrangement of the legs on the platform after the non-support

phase; in the "split" style -- when the foot placed forward

touches the platform or when the bar contacts the chest. The

growing, downward pressure is in opposition to the strength of

the legs. The amortization part of the "squat under" lasts: in

the snatch -- 0.15-0.35 seconds and in the clean -- 0.3-0.6 sec-

onds. The height of the lift in the snatch is 68-78% of the

athlete's height (an average of 73.5%); in the clean -- 55-65%

(an average of 60%)[figure 12]. During the entry into the squat
position the trajectory of the barbell curves (in a backwards

direction) and ends in a downward loop (see figure 12). The

barbell's downward shift describes a "hook". The downward tra-

jectory of the barbell depends on the athlete's height, the

peculiarities of his body structure, the hand spacing (in the

snatch) and the "squat under" method (split or sguat style, Ed.).
So, during the amortization of the "squat under", (for the squat

style method) the bar descends: 5-9% of the athlete's height l(a

mean of 7.5%) in the snatch; and 14-18% of the athlete's height

lan average of 16%) in the clean. With the "split" style, the
amortization part of the "squat under" in the snatch is approxi-
mately one third and in the clean two-times less, than with the
squat style method.

17,
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 The height of barbell fixation: with the squat style snatch

is: 62-70% (mean of 66%) of the athlete's height; in the clean

-- 40-48% (mean of 44%). The barbell is fixed at a somewhat

greater height in both the "split" style snatch and clean.

The height of the lift for athletes of the same height

(stature, Ed.) depends on their qualification. The parameters

just described, apply to highly-qualified athletes. Novices and

lower class athletes lift the barbell: in the snatch to a height

of 80% of their height, and to 68% in the clean. This is due to

the fact that the barbell is lifted with significantly greater

velocity; since the force exerted is essentially greater than the

amount of weight lifted. Along with the rise in mastery and

consequently, more weight that is lifted, the speed of lifting

decreases; and the height of the lift gradually decreases.

With the rise in qualification, the height of the 1ift

changes significantly, but the height of fixation in the squat

position undergoes insignificant alteration. As a result of the

increased flexibility that accompanies the rise in mastery, it is

possible to fix the barbell at a lower height in the sguat posi-

tion. But this height changes very insiginficantly, and further,

the height of barbell fixation in the squat position almost does
not change for qualified athletes. On the other hand, the down-

ward movement of the barbell during the amortization part of the

squat under changes significantly. The recovery from the squat

position is realized primarily by the extensors of the legs. The

arch in the lumbar area is preserved. The pelvis is raised and

shifted backwards slightly to maintain balance; the shoulders are

shifted forward, which facilitates the work of the leg muscles,

especially in the clean.

The recovery from the split position from the "split"

style, Ed.) begins with the straightening of the forward leg.

The athlete shifts the upper part of the torso and the barbell

towards the rear leg. shifting the CCGS backwards significantly

facilitates the straightening of the front leg. After it 1is

straightened, the forward leg is returned to its initial position

at the start. Then the rear leg is brought forward. Tne entire

19
 movement should be executed smoothly. The torso remains verti-
recovery the athlete fixes the bar
s

cal. At the end of the

R

overhead (in the snatch) or on the chest (in the clean).

FARP T

The Jerk from the Chest

The Start
After recovering from the sguat position and fully

straightening up, the athlete should assume the so-called normal

position; where the vertical CGB is in the frontal plane, through

the transverse axis of the hip joints. In this position the

pelvis is tilted backwards slightly such that it is 324038 - 0£

the athlete's height (figure 13) beyond the heel of the boots.
be about 5 cm; TZ7O M =
who are 150 cm this will
For athletes
6 cm. In this position the
5.5 em and 190 cm --
approximately
of gravity of the system
projection of the center
vertical
of gravity of the barbell isa
(athlete-barbell) and the center
the ankle joints and is
from the center of
minimal distance
is advantageous for the
the middle of the foot; which
almost at
the chest, the arms are not
The barbell is lying across
jerk.
i

of the bar. The head is

elbows are under and in front
tense; the
the line of sight is directed
backward slightly and
ENE

tilted
slightly up.
of weight
Ddl

to point out that as the amount

It is necessary
of jerking the barbell is due
the difficulty
ic

one lifts increases,

2

of a stable support and balance,

to the fact that the possibility
with a weight on the chest
limited. The fact is that,
are more
only of the surface of his
1lifter's area of support consists
the
platform between them (figur
inclusive of the area of the
feet,
of the feet through which the.
14). The fundamental portions
against the support, in the standing
weight of the body is borne,
the head of the first tarsa
are the fifth tubercle and
position,
heavier the barbell, the smalle
With respect to this, the
bone.
a weight on the chest, in co
area of support; when holding
the
position (figure 20).
parison to the usual standing
averages 68% of the area
The zone of stable-equilibrium
the athlete's bodyweight: 6
feet, with a weight 150% of
the
51.6% with 275%. The degree O
55% with 250% and
P

with 200%;
e d

20.
stability towards the toes diminishes significantly as the weight

increases. So, the arc of stability with 150% is 6.5%; with

275%-2.25° (see figure 13). While at the same time the zone of

stability, towards the heels, increases. With 150% of bodyweight

the- arc of stability-is 1.8%7 with 275% -- 3570 The general

stability in the fore-aft direction decreases. The sum of the

arc of stabilities is 8.3°, with 150% of bodyweight (6.5+1.8);

and is 5.95% (2:25+3.7)-with=275%=
When 275% of bodyweight is held on the chest, the vertical

projection of GCGS (general center of gravity of the system) is

28% of the length of the foot in front of the center of the ankle

joints and 52% from the heel of the boot. The vertical projec-
tion of the GCGS is about 20% of the length of the foot from the

edge of the support (towards the toes); which, for example, is

4.5 em for a 150 cm athlete. The vertical projection of the bar

is even closer to the toes. The athlete's degree of stability is

only about 2°. One must execute the half-sguat and subsequent

straightening up with great precision, so as not to shift . the

GCGS forward and lose one's equilibrium.

Weightlifters' feet are of different lengths -- 14.5-16.5%

of their height ( a mean 15.3%), and consequently, it is more

advantageous for those whose feet are larger, relative to their

height, because this gives them a larger area of support.

The Lift up to the "Squat Under" (Split, Ed.)
The Half-Squat. A precise "thrusting" of the barbell, with

the maximum utilization of the athlete's strength potential,

depends on the athlete's precise and correct execution of prelim-

inary half-squat (figure 16 a).
If the torso shifts strictly vertical during the half-squat,

the GCGS will shift forward slightly. The fact is that the knees
bend and shift forward and down, during the half-squat. If some

part of the body moves forward then the GCGS shifts in the same

direction. It is desirable for the GCGS. to shift strictly

vertical for the jerk. In order for this to occur it is neces-

sary for another part of the body (in opposition to the knees)
to shift backward. The pelvis can be the body part that shifts

215
in opposition during the half-squat.
So, if the pelvis moves backward slightly during the half-
sgquat, then the GCGS will shift strictly vertical and even shift

backward. Consequently, the barbell shifts strictly vertical or

ares down and somewhat backward. The rearward shifting of the
pelvis in this instance is 1.5+0.7% of the athlete's height
(£figure 17, a, b).
If the torso shifts strictly vertical during the "half-
squat", the barbell will shift 1-2 cm forward. This is not a
mistake, just less advantageous for "thrusting" the barbell, be-
cause the muscles around the ankle joints are utilized to lesser
degree (figure 17, e). It has already been noted that the verti-
cal projection of the GCGS is 4.5 cm from the forward edge of the
support when a 150 em athlete holds 275% on the chest. If the
barbell shifts yet another 1.5 cm forward during the half-squat,
then only 3 ecm remain; and, consequently, the slightest
imprecision (for example, an insignificant tilting forward of the
torso) can cause the GCGS to move outside the area of support.
Well then, a vertical shifting of the torso is even less advanta-
geous, because this could cause the athlete to lose his balance.
Barbell shift towards the athlete is the most preferable
trajectory during the half-squat. The conditions of the support
and balance are significantly better in this case and the athlete
can more fully utilize the strength of the ankle muscles.
When the vertical projection of the bar is over the toes in
the starting position, and not at the middle of the foot, the
execution of the jerk becomes significantly harder, because the
arc of stability is minimal in the forward direction. The moment
force of gravity is rather significant in such a position, since
the vertical line of the weight is close to the edge of the sup=
port; and, conseguently, the athlete can quickly lose his balance
during -the half-squat. One must bear in mind that the heels (of
the boots) are approximately 2-3 cm higher than the toes, which
also makes it somewhat more difficult to maintain balance.
The half-squat consists of two parts: the relatively smoo
squating portion and the braking part. The first part s

22.
executed in an average of 0.28 seconds; the second in 0.12

seconds. The time of execution of the half-sguat, does not

depend on the athlete's height or weight class. The first part

is approximately 62%; and the second -- 38% of the half-squat

depth. At the beginning of the braking portion, i.e., the

instant the half-squat reaches maximum speed, the knee angle is

an average of 123° (from 114 to 132°; figure 17, b).

The speed of the half-squat is of no small importance for

a successful jerk. The optimal depth of the half-squat is 8.3-

11.5% of the athlete's height (a mean of 10%). This would cor-
respond to a knee angle of 99-111° (a mean of 104*).
The speed of the half-squat depends on the athlete's height:

approximately 0.85 m/sec for 150 cm athletes; 0.93 for 160 cm;

0.98 for 170 em; 1.0 for 180 cm and 1.1 m/sec for 190 cm athletes

(a non-linear dependence). Athletes in all weight classes and of

any height begin braking the barbell during the half-squat by

bending the knees at the same angle and at the same time -- con-
sequently, their mean angles are equivalent. However, the abso-
lute path of the barbell is greater for the taller athletes --

consequently, the speed of their half-squat is greater. If one

does not resist the barbell's downward movement, barbell velocity

(the speed of free-fall) at the instant of braking will be

approximately 1.5 times greater. For example, a middleweight who

is 164 em tall would have a barbell speed of not 0.95, but

approximately 1.5 m/sec. The half-squat must be executed

smoothly, at a moderate tempo; slightly resisting the pressure of

the barbell, in order to obtain an optimal half-squat velocity.
If the braking begins at an optimal half-squat speed and at

the optimal knee angles, the braking path becomes minimal -- but
the acceleration is greatest. The shorter the breaking path, the
faster the barbell is stopped, the greater the effect of the sub-
seguent vertical thrust. The fact is that, having completed the

half-squat, and consequently, stopped the barbell's downward

movement, the lifter should then jerk it. Under these conditions

the force of muscle pull is developed during the yielding,

amortization type of work; and subsequently during the active

2d
 l6. Technique of the jerk:
Figure
half-squat; b) the “"thrust";
a) the
¢) the "squat under"

57 |
167 - 209

1% (8.3-1.6%)
r É 178%
l vIU'E

38%
ú 1 b 1 a
trajectory in the jerk
Figure 17. Barbell
the Push-jerkCd): 1) in the
Ca,b,c) and
the "thrust”; 3) dur-
half-squat; 2) during
smooth squating; 4) dur-
ing the relatively
"braking"; 5) during the accelera-
ing the
the "thrust”"; 7) during the
tion; 6) during
of the legs in the split.
rearranging
shift is given as a
The degree of barbell
of the athlete's helght.
percentage

24.
thrusting. In this instance, the kinetic energy of the body's

mevement with the barbell, in the amortization phase, is

transformed into some potential tension, which is then utilized

in the jerk. The magnitude of this potential is equal to the

kinetic energy of the body and the barbell at the instant of

stopping, but the absolute force of muscle pull is larger the

shorter the amortization path and the braking time.

If the maximum speed during the preliminary squatting 1is

large, then the braking will be concluded at a lower level, when

the knee angle is sharper. In this instance, the athlete simply

"extinguishes" the kinetic energy of the body and barbell's move-

ment, does not utilize the potential tension developed, and the

latter quickly diminishes to a level close to the weight of i<the

body and the barbell. In this case, the conditions for executing

the "thrust" are approximately the same as if the athlete began

from a dead stop in the half-squat. With a deep half-squat, when

the flexion angles of the knee and ankle joints become excessive-

ly sharp (associated with increasing the force arm of the resis-

tance), the moment tension of the working muscles increases,

which also makes the thrusting difficult. A significantly shal-

lower half-squat is irrational: an excessively obtuse knee angle

does not allow sufficient force to accelerate the barbell.

The "Thrust". Without pausing in the half-squat (the pause

is 0.01-0.04 sec), the athlete thrusts the barbell upward (figure

16, b). One must lift the barbell to a specific height, (from 14

to 20% of the athlete's height, or an average of 16%) in order to

fix the barbell in the split position after the jerk (see figure

17, a). Taller athletes raise the barbell not only to a greater

absolute height, but to a greater height, expressed as a percent-

age of their height. This is associated with the fact that the
weight of the barbell, expressed as a percentage of bodyweight,

is less for taller athletes. For example, athletes who are 150-

160 cm (in the 52, 56, 60 and 67.5 kg classes) lift the barbell

to an .average of 15% of their height; 164-169 cm (75 and 82.5 kg)

to 16%; 172 cm and above (90 kg class and above) to 17%.

25%
 The recovery from the half-squat up to the initial position
is executed in an average of 0.19 sec, i.e., it is one-half the
time-span of the half-squat (0.4 sec). The time of active
influence on the barbell (acceleration time) is an average of
0.16 sec, and the acceleration path is approximately 3/4 of the
distance to the initial position. The knee angle at the end of
the acceleration is an average of 145°. Well then, the braking
occurs at average knee angles from 123-104° and barbell accelera-
tion from 104 to 145°. When the acceleration path is insuffi-
cient, the barbell will attain a lesser velocity (figure 17, c).
In accelerating the barbell, the athlete should remain flat-
footed and apply maximum force by extending the legs. The
barbell is lying on the chest and is approximately 2-2.5% of the
athlete's height below its initial position, at the end of the
acceleration. Premature raising up on the toes as well as
extending the arms and separating the bar from the chest (before
completing the acceleration) "softens" the upward movement of the
barbell and diminishes the effect of the jerk.
The barbell reaches maximum velocity when it is an average
of 0.72% of the athlete's height above its initial position.
Cyclographic analysis established that the maximum speed of the
lift is achieved when the athlete changes the area of support --
from the entire foot to raising up onto the toes. At this point,
the knees have not fully straightened and the angle in these
joints is somewhat less than 180°. The taller the athlete the
greater the barbell velocity, which averages: 1.45 m/sec for 150
cm; 1.54 m/sec -- 160 cm; 1.62 m/sec -- 170 cm; 1.71 m/sec -- 180
cm and 1.8 m/sec -- 190 em. During the "thrust" the barbelll
moves recti-linearly over approximately 70-80% of its path, and
then it shifts upward and back (see figure 17) when the athlet
rearranges the feet (the body's center of gravity shifts down
forward).
However the speed imparted by the "thrust" does not send the
apparatus to the height necessary to fix it overhead. A velocit
of from 2 m/sec (for a 142 cm athlete) to 2.5 m/sec (for a 1860
athlete) is needed. For example, the barbell will be raised to

20
height of only 13.3 cm with an optimal velocity of 1.6 m/sec by a
164 cm middleweight, as a result of inertia; and an athlete of
186 cm with a velocity of 1.8 m/sec can raise it to 16.7 cm. In
order to fix the barbell, it should be raised to heights of 26.5
and 31.8 em respectively, i.e., 13.2 and 15.1 em higher. Ath-
letes in the light weight classes do not even lift the barbell to
one-half the necessary height for fixation (solely through accel-
eration).
How can one lift the barbell to the necessary height? By
the active influence of the arms on the barbell and the addition-
al acceleration created by rearranging the feet in the split
position.
The "Squat Under" (Split), the Recovery from the "Squat Under"
amd Fixation of the Barbell
After the athlete achieves maximum barbell velocity, he
pushes against the bar, sending his torso down, and enters the
split position. The pressure applied by the arms maintains the
barbell's upward movement in the split position. When the
athlete enters the split position quickly, the body's force of
inertia is directed upward and is transmitted totally to the bar-
bell. The force with which the foot thrust backward and
especially the leg placed forward, the action of which produces
additional acceleration, renders a significant influence on the
speed of the lift. So, the athlete should rearrange the feet as
quickly and energetically as possible.
The knee of the leg placed forward is flexed up to an obtuse
or setraight angle and the foot is flat. The knee of the leg
placed backward is flexed slightly; all the toes are on the
platform and the heel is turned slightly outward. This foot is
returned to the platform somewhat earlier and owing to this
interaction with the support, creates the possibility for
shifting torso forward and down. The entire weight of the
barbell is borne by the athlete. The pressure restraining the
barbell is strengthened by the legs. The barbell descends 3-8
cm, describing a "hook", during the athlete's amortization.
The barbell is held on straight arms over the shoulder

2
blades (slightly behind the head); the wrist, elbow and shoulder
joints and the bar are arranged in one vertical plane. The
athlete's head is straight and is jutting forward; the back is
arched and in this position, the ilio-femoral joints should be
under the bar (figure 16, c).
In recent years with respect to the heavier weights being
lifted, athletes in different weight classes rearrange the feet
differently.
The legs are rearranged such that, the leg placed forward,
relative to the vertical projection of the hip-joints, is at a
distance of slightly greater than the length of the foot; and the
rear leg, at a distance of almost two feet. The shin of the
forward leg is vertical or tilted slightly (80°) towards the
athlete; and the angle between the thigh and the horizontal ¡is
207 The knee angle in the rear leg 1is approximately 160° (see
EILSUre:N 6 Ce The sportsman's torso is lowered approximately
15% of his height in such a position.
A somewhat further shifting forward of the front foot, and
consequently, a more inclined position of the shin -- is a sign
that the feet were pushed off the platform more powerfully and
that there was a greater influence on the barbell during the
"squatnder”: This foot placement is more stable and does not
alter the depth of the "squat under" (an inclination of the shin
to 10° from the vertical lowers the torso 3.5-4.5 mm). TE s:hag
already been noted that athletes in the light weight classes
thrust the barbell somewhat lower. And, since they lift signifi-
cantly heavier weights, as expressed by a percentage of their
bodyweight, the amortization part of the "squat under" (expressed
as a percentage of their height) is larger for them. Thus, for
these athletes the torso is lower -- approximately 20% of the
athlete's height; the angle between the thigh and the horizontal
diminishes to approximately 10° and the legs are rearranged in
the fore-aft position somewhat further. ¥
Heavyweights thrust the barbell higher and the amortization
part of the "sgquat under" is less; therefore, the torso is
lowered by 12% of the athlete's height, +the angle between the

28.
 and the horizontal is about 30° and the legs are placed in
thigh
fore-aft position closer together. The recovery from the
the
the same as the "split" clean. After recovering from
split is
the athlete fixes the barbell overhead, and becomes
the "split"
motionless.
The "pendulum" method of executing the jerk as recommended

A. Nechepurenko (1972 Weightlifting Yearbook) merits atten-

by V.
it consists of this; after assuming the
tion. Essentially
position, the athlete slowly shifts the torso forward
starting
the GCGS does not go beyond the limits of the sup-
(naturally,
Then the athlete tilts the torso backward and executes
PORt)T
the half-squat when the GCGS is at the ankle joints. This signi-

ficantly improves the lifter's stability.

The Push-Jerk (or Squat-Style Jerk, Ed.)

Recently some athletes have been employing the squat-style

In this instance, the half-squat and "thrust" are per-

jerk.
about the same as in the classic jerk, but instead of
formed
splitting, the athlete executes a half-squat.
The technique of V. Sots (figure 17, d), who set a world

in the clean and jerk with 230 kg (bodyweight 100 kg,

record
cm), is used as an example. The athlete lowers the
height 174
14 cm in the preliminary squatting, which is 8% of his
torso
This is somewhat less than the average (17.4 cm or 10%
height.
which is characteristic of the classic jerk. The
of height),
of the preliminary half-squat are somewhat different for
dynamics
him.
The first part of the half-squat is a relatively smooth

squat -- the athlete executes this within the range inherent to

jerk. The bar is lowered by 10.8 em, up to the

the classic
of the "braking". This is approximately the same dis-
beginning
tance of a normal half-squat for athletes of the same height.

maximum speed of the half-squat (0.81 m/sec) is within the

The
average range. The athlete tilts the torso significantly back-

as a result of which the barbell shifts 2 cm towards him.

wards,
The second part of the half-squat —- the "braking" == is

executed by the athlete, over one-half the distance (3.2 cm),

29.
than is average for the classic jerk (6.5 cm) and is concluded at
a more obtuse knee angle (113°). The athlete pauses 0.08 sec in

the half-squat, and when the bending of the bar reaches maximum

(the bend reaches 8 cm at this instant), he begins the upward

"thrust". Thus, the athlete makes maximum utilization of the

additional force, created by- the bending of the bar. This con-

tributes to a more obtuse knee angle. The athlete jerks the

barbell strictly vertical. The barbell reaches maximum speed at

the instant it is 9 cm above its initial position. Barbell speed

is 1.45 m/sec and conforms to that of other athletes. The bar-

bell, with this velocity (by inertia) can be raised another 10.5
cm and reach a height of 19.5 cm. The athlete raised the barbell
to a height of 25 cm.
In the classic jerk, athletes execute the “"squat under"

immediately after the barbell achieves maximum velocity; V. Sots

continues to energetically push against the barbell for a period

of 0.08 sec. The knees begin to bend and when the angle in these
joints is 170°, the athlete thrusts his feet from the platform

and rearranges them to the side. The barbell receives additional

acceleration; the speed of the lift (ata height of 16 cm,
relative to its initial position) is 1.3 m/sec. It is necessary
to! :point éut;r that-the effect of the additional acceleration,

created by thrusting both feet simultaneously, is approximately

equivalent to the effect of the split-style "squat under" (when
the legs are rearranged one at a time). Now the barbell can be
raised, by ite own inertia, another 8.6 cm and achieve a height
of 24.6 cm, relative to its initial position. And, since the
athlete interacts with the barbell during the non-support phase,
it reaches its maximum height of 25 cm.
The knee angle is approximately 97° when the feet are placed
on the platform, but the arms are still bent. The athlete lowers

the pelvis and bends his knees further in order to straighten his
arms; the torso is arched and the pelvis tilted backward
slightly. The barbell drops 5 cm during this amortization part
of the "squat under"; the knee angle is approximately 87°. The
athlete stops the barbell with the arms straight in this posi-

30.
 tion. If the athlete had executed the jerk "split" style, and
raised the barbell to the same height, the position he would have
E

taken, would have the thigh of the forward leg inclined at 130*
relative to the horizontal and the knee (with the shin vertical)
would be 120°. Naturally this position would be considerably
E

more stabile.
So, one of the insufficiéncies of the squat-style jerk is
the extreme instability in the fore-aft direction, which is
approximately 53% of the length of the foot. One needs to
E

execute not only the lift upward with great precision, but also
the subsequent "squat under", in order to keep the GCGS within
E

the area of the support and hold the barbell overhead. The
athlete then recovers from the half-squat, bringing first the
E

left then the right foot to the initial position and fixes the
barbell.
The Press
E

The press is a special-assistance exercise which contributes

to strengthening the muscles that take part in the jerk, The
E

starting position for the press and the width of the grip are the
same as for the jerk. The most comfortable grip is the --
E

simple. The barbell is usually raised by the power clean method,

without moving the feet. One can also lift the barbell to the
chest with the "split" style.
BN

The athlete places the feet in a position that is comfort-

able for him (at approximately shoulder width, toes turned
slightly to the side) and assumes the initial position for the
press. The pelvis is set slightly forward, such that the verti-
E

cal projection of the iliofemoral joints is close to the heels

(figure 18, a), the waist is taut, and the shoulder girdle is
B

elevated. The elbows are slightly in front of the bar, the head
is tilted backwards slightly. There is only enough tension in
the arms to hold the bar on the chest. The athlete presses the
B

bar from this position. y

The elbows are energetically thrust upward as the barbell
_

is
lifted from the chest. The initial lifting is realized chiefly
by the shoulder muscles. The angle in the elbows increases
_

3
insignificantly. For the most part, the athlete subsequently

straightens the arms. The head tilts backwards slightly during

the arm straightening (this has a tonic affect on the extensor

muscles). It is not recommended to turn the elbows to the side

until the barbell reaches the upper part of the head, since this

weakens the effort directed at lifting the barbell. The forearms

should be held in a slightly inclined position. The further
straightening (and consequently lifting) of the arms is made

difficult when the forearms are in a horizontal position. In

order to overcome this difficult position, the athlete leans back

a- - Jittle: The abdominal muscles are tense, the shoulder and

elbow angles become obtuse, which contributes to the further

straightening of the arms, and consequently, lifting the barbell

(£igure 18, b). When the elbows are almost straight, the athlete

moves the head and torso forward, and the pelvis backward; having
completed the straightening of the arms and the torso, the
athlete fixes the barbell (figure 18, c).
Perfectioning Technigue using Methods of Crucial Information and

by Closing the Eyes

It is impossible to improve technique without the skill of
precise sensation -- analyzing one's movement. The athlete exe-

cutes the lifting exercises without visual control: he can see

neither what's happening to the parts of his bedy nor the

barbell.
In weightlifting, as in many other types of sports, the

motor analyzeris the key, upon which the preciseness of movement

depends. Consequently, perfectioning technique should proceed

first of all by way of developing muscle ijoint sensation; to

educate one's ability to precisely analyze one's movements. The

most important condition of precision muscular work and control
of movement is the receipt of information in the central nervous

system from the motor apparatus, as well as from various external

sensory _organs; concerning the execution of the movement, with

respect to its effectiveness.

As is known, an important quality of information is quanti-

tative assessment of movement (the possibility of a quantitative

32
 information enables one to percieve details
measurement). This
to the sensory organs and serves as a
of technique, inaccessible
in perfectioning the technique £ the
prerequisite for success
Unfortunately, the coach is unable to
classic exercises.
characteristics of the exercise -- the
perceive the quantitative
the barbell and links of the body, the force
spatial shifting of
the speed of execution of the phases, and
the athlete generates,
this is possible with special devices and
so” forth. However,
What are the most accessible methods of crucial
adaptations.
can be utilized in training? Barbell
information which
with a piece of chalk attached to the
trajectory can be obtained
A trajectory curve is enscribed on a blackboard
end of the bar.
which has squares 10 em in width.
the pull technique of the snatch and clean
One can analyze
trajectory of the end of the bar. For example,
by the movement
the optimal shift towards the athlete in the
one can determine
away in the "explosion"; and whether the
first phase and movement
was sufficient. Barbell trajectory in the
height of the lift
is recorded with 80-90% weights, where the
snateh and the clean
are not significantly different from the competition
parameters
trajectory for the snatch and the clean pull
parameters. Barbell
with 95-100% of the snatch and clean, respectively.
is recorded
technique parameters of the snatch and
The aforementioned
as criteria for correcting the execution of
clean should serve
When one is using the snatch and the clean pull
these exercises.
the pull, one should bear in mind that the "explosion"
to perfect
within different parameters, in these exercises.
is executed
is executed correctly, the barbell shifts (relative
When the pull

position at the start) forward by approximately 2

to its initial
in the "explosion", than in the snatch or the clean.
cm further
this, barbell trajectory in the "explesion" is more
Besides
the classic exercises. If one compares the
vertical than in
the lift for the same limit weight in the snatch and
height of,
and the clean pull, then the results will
snatch pull, the clean
in the snatch pull the height will be 5% ef the
be as follows:
height lower than in the snatch for low classified
athlete's

33,
athletes and 3% for masters of sport; in the clean pull, the
corresponding figures are 3% and 1% lower, than in the clean.
The discrepancy in barbell trajectory in the second phase of the
pull is explained by the fact that the athlete does not squat
under the barbell in this exercise; consequently the additional
influence on the barbell, inherent to the "squat under" phase, is
lacking. :
The barbell's movement in the first phase is somewhat
different than usual if the athlete slows (or accelerates) the
lift after barbell separation. In the first case, the barbell
will shift significantly towards the athlete and in the second,
it will be lifted more wvertically. With the aforementioned
trajectories, the coach should notice deviations from the model
characteristics, and in subsequent lifts give the athlete
concrete tasks, for example: shift the barbell 8’cm towards you
in the first phase and in the second lift it 2 cm forward, rela-
tive to its initial position, in the second phase, etc.
The athlete executes the exercise and then based on his
sensations (he is unable to see the results, recorded on the
board) gives his quantitative assessment, in this order: he
begins by indicating how the barbell shifted towards him in the
first phase -- to a greater or lesser extent than the task called
for; then he expresses the barbell's movement in concrete terms
-- centimeters and even millimeters. After assessing the second
phase in the same way, the athlete is shown the actual barbell
trajectory and informed of the actual results. All three figures
(the task, the results of the subjective assessment of the
movement and the actual results) are compared; then the margin of
error is determined. Repetition of the lift enables one to make
the necessary corrections and to precisely execute the exercise.
If less weight is used than indicated, one must bear in mind
that barbell trajectory is affected when less weight is 1lifted;
the barbell moves further away from the athlete in the first and
second éhases. For example, if the barbell shifts 6 cm towards
the athlete in the first phase with a 100% weight, it will shift
approximately 4 cm with a 75% weight; and 2.5 cmwith a 50%

34.
weight. In the second phase or the "explosion", a 75% weight

will be raised at approximately 2 cm and a 50% weight at 5 cm

further away from the athlete, than a 100% weight.

When recording barbell trajectory in the jerk it is neces-

sary to verify the depth and precision of the preliminary

squatting (half-squat) and the "thrust".

Calculate the necessary depth of the half-squat, in

accordance with the athlete's height, which as indicated, should

be an average of 10% of his height. Then trace the depth of the

half-squat during the jerk, the thrust and trajectory deviations

(relative to the barbell's initial position). When correcting
the depth of the half-squat one must bear in mind that the bar
bends somewhat more in the half-squat than in the initial posi-

tion. It is known that the body is structured asymmetrically.

Therefore, in lifting the barbell, the athlete turns Slightly to

the side, and does not lift it strictly parallel to the platform.
One must take this into account when correcting barbell
trajectory. It is necessary to begin by recording trajectory

several times (2-3) from the right and then from the left side;
and based on this, determine the true path of the barbell, i.e.,

trajectory of the center of the bar, which can be significantly

different from that which appears on the board (see 1978

Weightlifting Yearbook).
By comparing the trajectory described on the board with the

actual, the degree of correction in asymmetry is determined.

Further control of the barbell trajectory, described on the

board, with respect to correction, and a number of true barbell

paths with respect to the center of the bar, are drawn.

In order to achieve higher results, the lifter needs to lift

a heavier weight to a height which ensures that it will be fixed.

Therefore, for example, when working on the snatch and the clean

pull the lifter needs to lift a 105% weight to the same height to

which he lifts 100%. Only then can one assume that the athlete
can lift such a weight in the classic exercise (in the snatch or

clean). It is known that training on precision has a positive

affect on results; therefore, the 1lifter should learn to

354
precisely 1ift the barbell to a given height. In-order. to
achieve this quickly, a centimeter tape attached to the bar and
to the platform is utilized.
There are essentially two methods of perfectioning the

preciseness of lifting: lifting different weights (85-100%) to

the same height; lifting the same weight to different (up to 10
cm below the limit) heights. In the first case, the athlete
begins by lifting 100% 3 times (with a rest interval between
lifts) to a maximum height; the mean height of the lift is deter-
mined. Then he lifts 85, 90, 95 and 100% to this same height.

In the second case, after the three lifts with 100% and the mean

height of the lift is determined the athlete alternately lifts

the barbell to that same height, then at 10, 7, 5 and 2 cm lower.

The preciseness of each lift is then checked. The athlete should

execute not less than 10 lifts, with voluntary rest intervals

{according to feel). The first method (lifting different weights

to the same height) yields the greatest effect on lifting preci-

sion.
After 10-12 workouts, lifting precision has significantly
the athlete is confronted with a new task -- to develop
improved,
the ability to mobilize his effort to the maximum. The following

method is utilized for this: the coach informs the athlete about

the height of the lift during the first set. In the next 2-3

sets, the athlete (with respect to the effort expended) himself

the height of the lift; then the coach tells him the
assesses
result, The effort expended is compared with the height
actual
of ru ENe it Then the athlete lifts the barbell to ¿a height

which is 5-8 cm below the preceding. If he executes this task

relative precision (no more than 0.5 cm error), - then - he

with
should 1ift the weight close to the maximum height (established

earlier) and then 1-3 cm above it. One can use the same weight

or a different weight.
One. of the simplest methods of crucial information ¡is to

demonstrate the exercise on a model person, made-up, for example,

out of plastic. One can demonstrate errors in the working of the

links during the lifts and ways of eliminating them, with such a

36.
 correct position the athlete should assume
model, i.e., show the
The model should be 50-100 cm in
in the individual phases.

height.
methods of crucial information, one
Apart from the simple
technical means: dynamographic, cyclo-
can utilize more complex
video-cassette recordings, etc.
graphic, loop-films,
a lifter's muscle-joint sense is to
One method of improving
Considerable research shows that muscle-joint
lift blind-folded.
the lifter is blind-folded; this confirms the
sense improves when
or fully blind-fold the athlete in order
necessity to partially
motor sensation. Research shows that blind-folding
to develop
motor activities. Exercises are
the lifter does not disrupt
precision and stability with the eyes closed
executed with more
The lifter remembers the joint angles best with
or in darkness.
them easier, and he remembers the
the eyes closed and reproduces
and the amplitude of movement in the
degree of muscular tension
when the exercises are done with the eyes
joints. subsequently,
motor sensation is preserved with great
open, the athlete's
clarity, contributing to improvement in technique.
is necessary for the lifter to assume the
For example, it
for the jerk 2-3 times with the eyes closed in
starting position
the correct position at the start; upon which
order to remember
the lift depends. The coach should make the
the effectiveness of
each time. All of the lifting exercises
necessary corrections
the eyes closed (blind-folded) or in the
should be practiced with
of spatial and time parameters. Here one
dark, for specification
movements with the eyes open and closed.
needs to alternate
errors are committed in the jerk. Train=
The most frequent
closed is very effective for perfecting jerk
ing with the eyes
(2-3 workouts) the atlhete learns the jerk
technique. Initially
barbell is taken from stands). Then he
with small weights (the
weights, executing the exercise with the
switches to moderate
closed. The athlete's main task in the exercises
eyes open and
weights is the realization (sensing) of his actions.
with small
to feel how and what he does during the preliminary
He needs
"thrust". The athlete trains with large
squatting and the

37.
weights with the eyes open and blind-folded (in the dark) after
mastering the jerk with small and medium weights.
Qne perfects snatch and clean technique in the same way.

However, in all cases the athlete should himself assess the

preciseness of the exercise and then verify the result with the

data obtained with instruments or adaptors. Tf thes-erucial

information method is not used, the coach should assess the
movement to the best of his ability. In practice, the athlete is
unaware of his errors -- he feels that the exercise is done cor-
rectly. When the exercises are done blind-folded, sensation is
enhanced, which in the end result, makes it possible to under-

stand and correct errors. The blind-fold used should be of a

soft dark material. The eyes should be covered lightly, with no

tension on the eyelids.
Execution of the exercises in complete darkness is even more
effective (with the eyes open, no blind-fold). The lights are
turned-off after the athlete takes the starting position. How-

ever with this method it is necessary to have a device for

recording the movement of the athlete and the barbell, so that
afterwards the coach can assess the preciseness of the exercise.
It is undesirable to merely close one's eyes, since the eye
muscles are tense and this does not enable one to fully concen-

trate on muscle-joint sensation.

One should always work on perfectioning technique. However,

if one does not develop muscle-joint sense specifically, and the

ability to correctly assess movement in space and time, then one
cannot learnto control one's movements, even after training for
many years. The aforementioned methods make it possible to
shorten the period of mastering rational technique, avoid
incorrect movements, and therefore, should assume a key role in a
lifter's daily training.

36