Weightlifting: assignment of sports categories and titles

Performance

Grasping the bar with a typical snatch grip, lift the barbell up to your full height. Then lower the bar slightly to the level where you want to start the exercise (usually mid-thighs or just below the knees). When you take the desired position, begin performing a barbell snatch, starting to push off the floor with your feet.

Push your feet off the floor and sharply extend your pelvis, keeping the barbell as close to your body as possible and allowing it to touch your hips until you are fully extended. After full extension of the pelvis and legs, immediately begin to perform a squat, continuing to raise your elbows up and spreading them slightly to the sides, thus diving under the barbell. At the same time, walking the bar along your body, still keep it as close to you as possible. The bar should be directly overhead and you should be at the bottom of the squat. After this, stabilize your position and stand at full height with the barbell overhead.

Determining the width of the snatch grip

Before learning all snatch exercises, determine your individual grip width.

Take a wide-grip PVC pipe, which is available in any TA gym. Raise it above your head. Lower either arm so that it is parallel to the floor.

The second hand should look straight up. The angle between the hands is 90 degrees. The pipe and two hands should form a right triangle.

Without changing the position of your hands, bring the pipe to the bar and remember the place of your snatch grip.

Initial position

The exercise begins not from the floor, but from the position of the barbell in your hands.

• Grasp the barbell with a snatch grip.
• Perform a deadlift and stand up to your full height.
• Squeeze your shoulder blades together, chest facing forward.
• Arch your lower back and keep it tight throughout the entire movement.
• The bar touches the lower abdomen near the pubic bone

Notes

Straps are often used to perform a hanging barbell snatch. This can be especially true when performing several repetitions in one approach. But beginners and athletes with weak grips should avoid using straps too often. Otherwise, they will never be able to develop proper grip strength.

When performing a hanging snatch, you should check with your coach about the height from which the movement will begin. As a rule, unless further specified, the hanging snatch is performed from a position where the bar is just above the knee. A high starting position means the bar is at the top of your thighs, a medium starting position is at mid-thigh level, and a low starting position is just below the knee.

Position options

Depending on the position of the barbell, the load on different muscle groups increases. This has a positive effect on the ability to work out and create a beautiful body contour. Experienced athletes use different types of barbell positions for loading.

The high position means pulling the bar up from the middle of your thighs. The position requires proper technique, since incorrect movement or jerking can lead to soft tissue stretches. You need to pay attention to the position of your elbows.

In the middle position, most of the load is on the upper back and spine. The bar should be placed at mid-thigh level. The standard position with the bar at the level of the kneecaps is considered optimal for beginner athletes. Snatching into the barbell rack from this position will be convenient.

Placing the barbell below the knees makes the process more difficult, but it also helps work the arm muscles. For different types of training, position options are used depending on the selected load.

Objectives of the exercise

The hanging barbell snatch can be performed for a variety of purposes. For beginners, this exercise can be used as a training exercise, as it helps teach the athlete how to properly perform the snatch itself, since it is much easier to perform a shortened version of the exercise, without the heavy lifting of the barbell directly from the platform. This allows you to make sure that the position taken is correct before detonation.

As a training exercise, the hanging barbell snatch is used to develop a powerful movement in the lift, as well as for a sharper movement when going under the bar. This is an extremely short period of time and distance during which the athlete must give the barbell sufficient acceleration and at the same time have time to go under it; That is why the speed of movement, the sharpness of execution, and the application of the maximum amount of force in a short time are important here.

In addition, the hanging barbell snatch can be used as a lighter version of the snatch during training on fasting days, when not only the weight is limited, but the load on the legs and back itself is noticeably lower when performing the hanging snatch, which allows these parts of the body to rest.

What is weightlifting

Weightlifting is an Olympic sport that consists of only two competitive movements: the snatch and the clean and jerk.
The snatch moves the barbell from the floor to overhead in a single movement. The clean and jerk consists of two movements: the clean and the scissors push or low squat.

Many people confuse weightlifting with powerlifting. Despite the fact that both of these sports involve working with a heavy barbell, they are fundamentally different from each other.

Competitive powerlifting movements include the deadlift, bench press, and back squat. This sport trains maximum strength.

Weightlifting, on the other hand, focuses on speed and strength qualities, training not only the ability of the muscles to produce force, but also to do it as quickly and accurately as possible.

Adding to Workouts

The hanging snatch is performed in sets of 1-3 repetitions. To work on technique, the weight should be 75% of your maximum or less. If the goal of the training is to develop the power of movement, as well as the speed of getting under the bar, then heavier weights should be used (75% or more percent of the maximum). If the hanging snatch is used as a lighter variation of the snatch for a lighter workout, the weight can be chosen at your discretion, but most often it is 70-80% of the athlete's maximum.

Load target

If we talk about beginner athletes, then for them the exercise is an option for applying the technique in practice. By working on the snatch, you can learn to smoothly transfer weight from the lower part to the body and focus the load on the back muscles.

Regular execution also actively affects the development of movement power and increases leg endurance. The speed of movement is worked out, thereby reducing the risk of stretching soft tissues. In the process of building muscle mass, different types of loads are used to help achieve the desired result.

Validity period and by whom assigned

After two years, the athlete confirms the rank or receives a higher one, having fulfilled the established standards and requirements.

Age groups of athletes

Weightlifting competitions are held among male and female athletes.

Types of ranks and titles, from what age

Titles and categories in weightlifting are awarded to athletes for fulfilling the norms and requirements of the Unified All-Russian Sports Classification.

Sports titles and sports categories are assigned to athletes according to age groups:

• no upper age limit - men, women;
• with an upper age limit - juniors and juniors, boys and girls, boys and girls.

The minimum age for an athlete to receive a rank is 10 years.

Sports titles in weightlifting:

• Master of Sports of Russia of international class - from 15 years old;
• Master of Sports of Russia - from the age of 14.

Sports categories in weightlifting:

• Candidate for Master of Sports - from 13 years of age;
• first sports category - from 12 years old;
• second sports category - from 12 years old;
• third sports category - from 12 years old;
• first youth sports category - from 10 years old;
• second youth sports category - from 10 years old;
• third youth sports category - from 10 years old.

Combination of options

The “stand-up jerk” technique requires considerable effort and endurance, but thanks to additions and combinations of different types, you can choose the best option for yourself. Experts advise performing the load in 1-3 repetitions over several approaches.

If you have experience, the number of repetitions increases to enhance effectiveness. To develop execution speed and power, the weight must be large; if we are talking about working out individual muscle groups, then the load should be lighter. For a lighter workout, choose a weight that is 30% lighter than the athlete’s usual weight. This load is enough to create muscle statics and produce lactic acid. You can perform several types of jerks during one workout to get maximum effect.

Kettlebell as an alternative

In terms of usefulness, it is difficult to replace a barbell with other equipment, because exercise machines cannot give such results if the weight is selected correctly and the execution technique is followed. Beginning athletes can perform the dumbbell snatch to work on movements and warm up the muscles.

An alternative to dumbbells can be a kettlebell. It creates stress on one arm and at the same time effectively develops muscles. It is recommended to perform from a hanging position, although you can lift the weight from the floor, this does not affect the effectiveness. The number of repetitions should be from 3 to 5 with several sets depending on the level of endurance.

The kettlebell is used as an intermediate step between dumbbells and a barbell. This is a good load with minimal harm and possible errors. As for the weight of the kettlebell, it is selected depending on the capabilities of the athlete.

Bench press in bodybuilding

In bodybuilding, the bench press is performed differently, with different weights and a different number of repetitions. In this sport, the bench press is also not a competitive exercise. It is designed to gain muscle mass and pump up chest muscles. The shoulder width in the bench press is slightly larger than average in bodybuilding. Typically, an athlete performs 3-4 approaches, each with 8-12 repetitions; these are the criteria that contribute to the gain of muscle mass. Bodybuilders train their chest (bench press) once every seven days, this promotes maximum recovery. The position of the elbows here is different, not the same as in weightlifting; the athlete tries to spread his elbows as much as possible during the movement. This is what allows for a good load on the pectoral muscles.

Where there is a tongue, there are teeth

— 63 world records. Crazy number!

— I even have a document to this effect — the International Federation awarded me the diploma “Best Weightlifter of the Century” (laughs). What about records? You don’t think about their number when you’re doing your job. It worked out well, if not, you think about how it will work out next time. Well, you must have such a nasty streak - an unwillingness to give in to someone. Everyone who has achieved something in this life has it.

— I wanted to say a compliment, but I remembered the words from your interview: “If a person sings your praises, expect meanness from him.”

- Ha ha. No, this does not apply to women. We are talking mainly about subordinates. If you become, albeit small, but a boss, keep your ears open. If they lick, they may bite. Where there is a tongue, there are always teeth.

Psychotherapist all over the country. What is the secret of the phenomenon of Anatoly Kashpirovsky? More details

— Having led the USSR national team in the 80s, you invited Kashpirovsky to work with the team. Is he a smart specialist or a swindler?

- It happened. I wanted him to help the guys with their psychological attitude. I myself was involved in autogenic training, I understood how important self-hypnosis, the ability to switch off, etc. are. It was only later that athletes began to believe in magic - they found other ways to increase capabilities, if you know what I mean... In general, we worked with Kashpirovsky is 1.5 years old. He is a good psychotherapist, he knows hypnosis, and knows general medicine. But other? He may not be a swindler, but he loves big money. Give people miracles when it’s hard for them. It’s no coincidence that he showed up now.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)