Sports training of young weightlifters should be directed from the very beginning to a thorough mastery of the technique of movements when performing various weightlifting exercises, and especially classical ones (snatch and push). According to the famous Russian scientist B.C. Farfel, athletes of childhood and adolescence are much faster and more effective in learning the most technically complex exercises. At an older age, this ability is noticeably reduced.

Weightlifting refers to speed-strength sports, a characteristic feature of which is the short duration of efforts and the maximum manifestation of their power. Therefore, sports technique in weightlifting is aimed at ensuring that an athlete can use all these qualities most fully and effectively when solving motor problems, i.e. develop speed-strength tension in all phases of movement and in the right direction as efficiently as possible. Consequently, the concept of sports equipment includes a system of special simultaneous and sequential movements aimed at the rational organization of the interaction of internal and external forces (acting on the body of an athlete) in order to use them most fully and efficiently to achieve high sports and technical results (V.M. Dyachkov ). The process of sports technique is divided into training, consolidation and improvement of motor actions, its effectiveness depends on the conscious attitude of those involved in the formation of motor skills and abilities and the manifestation of abilities in the development of sports equipment.

Lifting the barbell is associated with the interaction of diverse forces, and this interaction occurs under different modes of muscle operation (explosive, overcoming, yielding, static) and with rapidly changing maximum muscle tension and relaxation. In this case, the athlete must maintain balance in almost all phases of the movement.

In weightlifting, as in any other sport, there is a constant improvement in the technique of performing classical exercises. So, in recent decades, the technique of performing tempo exercises has changed significantly. Currently, young athletes with high exercise speed, coordination, flexibility and agility have an advantage. They quickly find the most optimal mode of muscle work when lifting the barbell. The process of searching for more rational methods of performing classical exercises continues along with the improvement of training and education methods.

A great contribution to the development of a rational technique of weightlifting exercises was made in the 50-60s of the last century by N.I. Luchkin, R.P. Moroz, A.I. Bozhko, V.A. Druzhinin, R.A. Roman, L.N. Sokolov, A.I. Mulchin, M.S. Shakirzyanov, AS. Medvedev, A.A. Lukashev, A.I. Falameev and many others. Domestic athletes have always been distinguished by high stability and efficiency of the technique of performing classical exercises.

The snatch technique will be considered in the following phases: the initial position (start), when the athlete interacts with the barbell until it leaves the platform (before the start of the pull); lifting the bar from the platform to the beginning of the squat (traction) - preliminary acceleration of the bar, summing up the knees and undermining; sitting down and standing up; chest push.

Start. Before lifting the bar, the weightlifter takes the starting position. Most athletes set their feet at the start, or foot-width apart, or slightly wider. For example, the European and world champion V. Khristov at the start put his feet approximately the width of the foot, slightly turning his socks to the sides; N. Kolesnikov, champion of the USSR, Europe, World and Olympic Games - slightly wider than the width of the foot, and D. Rigert, champion of the USSR, Europe, World and Olympic Games - about 25 cm apart, turning the socks to the sides (P A. Roman, M. S. Shakirzyanov).

Consequently, each athlete selects the most convenient starting position for himself. The neck projection falls on the metatarsophalangeal joints or slightly deviates from them (Fig. 7.1). The shins are slightly turned and tilted forward enough to touch the bar a little. Center projection gravity of the body mid-foot or closer to the heels. The trunk is slightly bent in the lower back or straight, leaning in relation to the platform at an angle of almost 45 °. The angle in the knee joint averages 70° (according to R.A. Roman, 45-90°). The arms are straight and somewhat relaxed. Shoulders are under the bar or slightly forward. The head is in a natural position, the gaze is directed forward and down, to the platform. The grip in the clean and jerk is about shoulder width apart, in the snatch it is wide, less often medium. Therefore, the width of the grip in the snatch should be optimal so that it is convenient for the athlete to hold the bar, and the effort developed when lifting the barbell would be the greatest.

The starting positions for the snatch and clean and jerk (for the same athlete) are somewhat different from each other: in the first case, the angle in the hip joints is smaller, and in the knee joints it is larger. The position of the weightlifter at the start depends on the height of the athlete, the proportion of the links of his body and the width of the grip. According to R.A. Roman and M.S. Shakirzyanov, at the very last moment before lifting off the bar from the platform, the athlete must, in order to ensure a large starting force, take such a position that his shoulders are in the same vertical plane with the bar or deviate minimally from it.

First lift phase- before the start of the squat (traction). This phase is divided into two parts (A.A. Lukashev).

First part starts from the moment of the increase in the vertical component of the support reaction and ends with the moment of separation of the bar from the platform (MOS).

High-class athletes start moving due to active extension of the legs, mainly in the knee joints, with a significant lifting of the pelvis up and straightening of the arms in the elbow joints, which, for example, is typical for V. Alekseev (A.S. Medvedev, A.A. Lukashev). The shoulder joints move slightly forward beyond the bar line. The position of the head does not change. The first part of the movement takes an average of 0.24-0.30 s.

Second part - preliminary acceleration (Fig. 7.1). Continues from MOS to the first maximum extension of the legs in the knee joints. The extension of the legs stops when the bar reaches the level of the knees. The angles in the knee joints are as follows: in the snatch - approximately 145 °, in the clean and jerk (when lifting the barbell to the chest) - 150-155 °. The neck projection passes through the middle of the feet.

The second phase of lifting the bar- "undermining". It consists of two parts - depreciation and final acceleration.

cushioning part(Fig. 7.1) continues until the maximum bending of the legs in the knee joints. When performing this part of the phase, athletes lift the barbell mainly due to the muscles - the extensors of the body. By the time it is completed, the angles in the knee joints are approximately 130°. The depreciation part of the phase takes 0.11-0.14 s in the snatch and 0.16-0.20 s in the jerk. The shoulder joints are under the bar. This is the last position in which the athlete rests on the entire area of ​​​​the feet. The bar of the bar is located at the upper third of the thighs.

Final acceleration(Fig. 7.1) lasts until the maximum extension of the legs and torso. The athlete after the explosion leans back a little, stands on his toes, raises the shoulder girdle, begins to actively bend his arms in the elbow joints.

As a rule, high-class weightlifters quickly perform a pull-up, rising high on their toes. By the end of this part of the phase, the bar is at the level of the groin, the torso and legs are straightened.

Some experts, when analyzing the technique of classical exercises, attribute the bringing of the knees during the jerk and jerk to the period of traction, and the final extension in the ankle, knee and hip joints - to undermining. A.A. Lukashev on the basis integrated research came to the conclusion that it is necessary to include in the undermining the bringing of the knees under the bar of the bar. Research carried out by V.I. Frolov, showed the correctness of this conclusion.

It is known (AA. Lukashev, V.I. Frolov) that the faster the transition from the depreciation part to the final acceleration, the more effective the undermining. Of particular note is the undesirability of increasing the time of bending the legs in the depreciation part.

Seat It consists of two parts - the interaction of the athlete with the bar in the non-support phase and the interaction of the athlete with the bar in the support phase of the squat.

First part(7.2) ends when the bar is raised to its maximum height. This part of the phase is performed in the snatch and clean and jerk in an average of 0.16-0.20 s.

Second part(7.2) lasts until the moment the bar is fixed in the squat. During this period, the bar and the athlete himself move down. The squat itself (bringing the torso and turning the arms under the bar) is performed as quickly as possible.

In the squat, the following positions are most beneficial: when squatting, the edges of the heels are under the hip joints, the toes are turned up to 45 °, the body is bent at the waist and slightly tilted forward (in a snatch, the slope is greater than when lifting to the chest for a push), the general center of gravity is above the middle of the feet. When performing a jerk, the shoulder blades are brought together, the arms are straight, the head moves forward. In the clean and jerk (when lifting the bar to the chest), the elbows are brought forward as much as possible forward of the neck: it lies on the upper chest and deltoid muscles.

Getting up after sitting down. This movement is carried out mainly by the efforts of the muscles - the extensors of the legs in the knee joints while maintaining the arched position of the back. In a snatch to maintain balance, the pelvis rises slightly and moves back, and the shoulders move forward. When getting up from a squat with a barbell on the chest, most athletes use the cushioning properties of the neck.

Chest push(fig. 7.2). V In the starting position, the athlete must stand strictly upright with the elbows extended forward. The center of gravity of the athlete-barbell system is located above the middle of the feet. The head is in a natural position. The bar of the bar rests on the chest and deltoid muscles.

Semi-saddle(fig. 7.2) is performed with uniform support on both feet by bending the legs at the knee joints up to 100-110 °. The time it takes to perform a semi-squat is 0.4 s on average. A strictly vertical position of the body is maintained. At first, the semi-squat is performed calmly, and then the athlete abruptly stops the barbell. The amount of movement of the bar down is from 8.3 to 11.4% of the growth of the athlete, an average of 10% (AT. Ivanov).

Pushing out the rod is performed strictly upwards very quickly (delay in the half-squat 0.01-0.04 s) due to the extension of the legs with uniform support on both feet and subsequent lifting on toes. The position of the body is kept strictly vertical. The ejection time is on average 0.2 s.

Barbell squat(fig. 7.2) begins with a quick forward and backward placement of the legs into scissors. Hands actively rest against the bar approximately from the moment the bar is at head level. The bar is pushed up from the chest relative to its original position, on average, from 14 to 20% of the athlete's height, usually by 16%.

Getting up after sitting down begins with straightening the leg in front. Then the legs are placed on one line at the width of the pelvis while fixing the bar.

The mastery of technical mastery is associated with a thorough and purposeful study and mastery of each phase of the snatch and clean and jerk and its parts. Modern high-class weightlifters have good dynamic neuromuscular coordination. Many modern Russian athletes, such as D. Berestov, V. Popova, A. Petrov, O. Perepechenov, V. Lukanin and others, are distinguished by high technical skill, speed of performing exercises, and maximum use of speed-strength qualities. This suggests that in the initial period of weightlifting training, they firmly mastered the technique of movements, for them the optimal variant of lifting the barbell was found, which took into account the morphological, physiological and other characteristics of athletes.

In the first 2 years of initial training of young weightlifters, a thorough learning of the technique of performing classical exercises is carried out. For each young athlete, there are their own optimal modes and parameters of movements of individual parts of the body (angles in the joints, speed of lifting the bar, etc.). Studies have shown that the individual biomechanical features of the performance of classical exercises, identified in adolescence, as a rule, persist at an older age.

At the same time, it should be noted that adolescent weightlifters do not always consciously approach the development of technique. The main thing, in their opinion, is to lift the barbell of the greatest weight as quickly as possible. Therefore, one of the main tasks during this period is to increase the interest of young weightlifters in learning the technique of performing classical exercises. To this end, training in the technique of weightlifting exercises is carried out in parts. In order to be able to objectively judge the degree of mastering the technique of classical exercises, their performance is evaluated in points in parts (Fig. 7.1 and 7.2). Such an assessment encourages a more thorough mastering of the technique of classical exercises. The jerk is evaluated according to a six-point system (Fig. 7.1): the first part (MOS) - 0.5 points, the second (preliminary acceleration) - 1 point, the third (damping part) - 1 point, the fourth (final acceleration) - 1.5 points , fifth (squatting - the interaction of the athlete with the barbell in the supportless phase) - 0.5 points and the sixth (squatting - the interaction of the athlete with the barbell in the supporting phase) - 1.5 points. The push is evaluated according to an eight-point system (Fig. 7.2), since the push of the bar from the chest is also taken into account here. Up to the fifth part, the push is evaluated in points in the same way as the snatch. The sixth part (the interaction of the athlete with the barbell in the support squat) is evaluated in the clean and jerk at 0.5 points, i.e. less than in the snatch. This is due to the fact that lifting the bar to the chest in the squat is somewhat easier to do than a snatch. The seventh part (starting position with the barbell on the chest) -0.5 points, the eighth (half-squat and pushing the bar) - 1 point and the ninth (squatting under the bar and standing up) - 1.5 points.

When evaluating the quality of the exercises in points, it is necessary to pay attention to the following: main mistakes:

1st part

1) bending of the arms in the elbow joints in the MOSH;

3) extension of the legs in the knee joints without moving the bar up;

4) excessively high position of the torso;

5) excessive removal of the shoulders forward or backward in relation to the bar;

6) excessive inclination of the head forward or tilting back.

2nd part

1) bending of the arms in the elbow joints;

2) relaxation of the back muscles in lumbar or bowing in the thoracic region;

3) excessive bringing the shoulders forward;

4) moving the common center of gravity forward or backward;

5) insufficient extension of the legs in the knee joints.

3rd part

1) continued extension of the legs in the knee joints;

2) insufficient lifting of the bar due to the muscles - extensors of the body;

3) slow bending of the legs in the knee joints;

4) moving the center of gravity of the system athlete - barbell forward or backward.

4th part

1) insufficient extension of the legs and torso;

2) excessive retraction of the shoulder girdle back;

3) bending of the arms in the elbow joints before the start of the final acceleration of the barbell;

4) insufficient rise on socks.

5th part

1) the delay with the departure of the athlete into the squat at the moment the barbell is lifted to the maximum height;

2) going into the squat until the maximum lifting height of the bar is reached.

6th part

1) relaxation of the back muscles in the lumbar region at the moment of fixing the barbell in the squat (spreading);

2) bending of the arms in the elbow joints while fixing the barbell in the snatch;

3) arching of the back in the thoracic region;

4) lowering the elbows while holding the barbell on the chest;

5) excessive tilt of the head forward;

6) support on socks;

7) when fixing the bar, its location on the lower part of the chest.

7th part

1) in the initial position, before pushing the barbell from the chest, the center of gravity of the athlete-barbell system moves slightly forward or backward;

2) lowering the elbows;

3) excessive deviation of the head back or tilt forward;

4) the location of the bar on the lower part of the chest;

5) flexion of the legs at the knee joints;

6) support on socks or heels.

8th part

1) semi-squat with support not on both feet;

2) excessive torso tilt forward;

3) moving the center of gravity of the athlete-barbell system behind the middle of the feet;

4) pushing the bar is not strictly up;

5) pushing the bar up with support not on both feet.

9th part

1) inactive (simultaneous) rearrangement of legs back and forth in scissors;

2) flexion of the front leg at the knee joint at an angle less than 90°;

3) excessive bending of the leg, set back, in the knee joint;

4) support on the heel of the leg set back;

5) turning the heel of the leg, set back, inward;

6) bending of the arms in the elbow joints;

7) getting up from the squat not from straightening the leg in front;

8) at the moment of fixation, the location of the legs is not on the same line.

In order to calculate the sum of points when performing classical exercises, only those points that relate to an incorrectly performed one or another part of the exercise should be excluded. For excellent performance of exercises, the athlete receives 6 points in the snatch, and 8 in the clean and jerk; for good performance - 5.5 and 7 points, respectively, and for satisfactory performance - 5 and 6 points.

In order to simultaneously take into account the technique of performing classical exercises, it is advisable to keep a special protocol of the competition, registering the sum of points and the weight of the barbell in it. The form of such a protocol is given above.

The use of this competition protocol during the initial training of young weightlifters helps to more objectively assess both the physical and technical fitness of an athlete, and to detect shortcomings in technique in competitive conditions in time. This form of the competition results protocol (kg + points) allows you to identify the strongest young weightlifters. Maintaining such a protocol contributes to the development of a more conscious attitude towards technical training.

1. Snatch (lifting to the chest) with a half squat (from the platform, from the hang from various starting positions) is performed with a minimum squat.

2. In the exercise bench press and jerk with a snatch grip from behind the head, the barbell is sent straight up. Shvung from behind the head is performed with a slight spread of the legs to the sides and with a minimal semi-squat. After that, the neck falls on the shoulders with resistance and with a slight depreciation in the knee joints.

3. All jumps (with weights) up must be made strictly up, followed by a landing at the place of repulsion.

4. The “half push” exercise is performed due to the active work of the leg muscles with a good exit to the toes. The bar is separated from the chest slightly (not above the head).

5. The exercise "broaching" is performed mainly due to the strength of the hands. The bar of the bar during lifting should pass close to the body of the athlete. Do not rise on your toes and do not reject your back. In the final position, the body is straight.

6. Tilts with a barbell on the shoulders plus jumping up. Lean forward up to 30-40°, shins are vertical, knees are bent, the common center of gravity (GCT) is closer to the heels. Straightening occurs with the simultaneous submission of the knees forward. At this time, the BCT moves to the socks. The jump up is made strictly vertically. Landing must be at the take-off point.

7. Squat with a barbell on your shoulders, standing on your toes. When lowering down, the athlete rises on his toes and, balancing, calmly crouches. At the end of the squat, the back of the thighs is in full contact with the calf muscles, the back is bent, the chin is pressed to the chest. After 3-4 springy swings in gray hair, the athlete rises up, standing on his toes, and when fully extended, he again leans on the entire foot. During lowering and rising, the feet and hips are closed.

8. Starting position - the bar of the bar is below the level of the knees (or at the moment the bar is separated from the platform). The athlete stands on a full foot, arms are straight, shoulder joints are located in front of the barbell, BCT is located closer to the heels.

9. Starting position - bar at the level of the knee joints. The athlete stands on a full foot, the lower leg is vertical, the shoulders are significantly ahead of the bar, the straight arms slightly press the bar to the middle of the knee joints, the center of gravity of the athlete-barbell system is located closer to the heels.

10. Starting position - the neck of the bar at the middle of the thighs. The athlete stands on a full foot, the legs are bent at the knee joints, which are located above the toes, the arms are straight, the shoulder joints are on the same vertical with the bar, the center of gravity of the athlete-barbell system is closer to the metatarsophalangeal joints.

11. Starting position from a straight rack. The athlete stands straight, the torso is slightly tilted forward, the arms are straight (snatch grip), the barbell is pressed to the hips.

12. Leaving the starting position with a barbell on the shoulders, a snatch grip. The bar is taken from the racks. Going into a deep squat (with simultaneous straightening of the arms) is done with a slight spread of the feet to the sides and with an active influence of the hands on the bar of the bar.

13. Squats in "scissors" (bar in straight arms, the neck is located between the legs). The torso is set vertically, the front leg in the squat has an acute angle.

Notes:

Firstly, the exercise must be constantly included in the morning exercises without weights. Exercise "scissors" without weights should be performed before the same exercise with weights. Squatting and getting up should be carried out with the front leg back, the leg standing behind remains straight;

secondly, the first time you perform scissor squats, the depth of the squats is average. As mobility increases in the hip joints, squats become deeper. Squats must be done gently (not sharply), otherwise you can easily get injured;

thirdly, as this exercise is successfully completed, the front leg is placed on an elevation (stand), and therefore the depth of the squat (and mobility in the hip joints) increases.

14. Deadlift (grasping, pushing). The exercise is best performed while standing on a raised platform. In the lower position, the legs are straightened at the knee joints. In the upper position, the shoulders remain above the barbell, the exercise ends with active work. trapezius muscles.

R.A. Roman, candidate of pedagogical sciences, Moscow,
M.S. Shakirzyanov, Candidate of Pedagogical Sciences, Riga

This text provides an analysis of the clean and jerk technique with a weight of 215 kg, performed by Y. Vardanyan, an athlete in the 82.5 kg weight category. The cinegram shows the main elements of the clean and jerk technique, the cyclogram (see figure) shows the trajectory of lifting the barbell.

At the start (frames 1 and 2, positions 1 and 2) * Y. Vardanyan's legs are about the width of the pelvis, the socks are slightly turned to the sides; in most athletes, the neck projection usually falls on the metatarsophalangeal joints; Y. Vardanyan's neck is located almost above the toes (they are only 2.5 cm ahead of him).

In connection with such a setting of the feet at the start, the center of gravity of Y. Vardanyan's body moves away from the bar more than that of other athletes. Y. Vardanyan's torso is somewhat bent, and the angle of its inclination in relation to the platform is approximately 35°. The pelvis is slightly above the knees. The arms are straight, the shoulders are slightly behind the neck, the head is slightly tilted back. The grip is slightly wider than the average for other athletes.

Having accepted this position, Y. Vardanyan starts lifting the barbell. During the application of force until the barbell leaves the platform (which lasts 0.18 seconds), his pelvis slightly rises, his shoulders move forward and are on the same vertical with the bar. In the future, the lifting of the bar occurs due to the active effort of the extensor muscles of the legs in the knee joints. In this case, the legs are unbent at the hip joints and bent at the ankle. The pelvis rises, the body bends, the shoulder joints are brought forward beyond the bar line (frames 3-6).

For Yu.Vardanyan in the first phase of thrust, a significant forward movement of the shoulder joints and an almost horizontal position of the body are characteristic. When the legs are almost straight (frame 6), the angle of the torso in relation to the platform is about 10 °, and the shoulders are extended beyond the bar line by about 14 cm.

The extension of the legs stops when the angles in the knee joints are approximately 150° (frame 7, position 7).

The bar of the bar at this moment is at the knees, and its approach to the body is 14 cm. The shins take a vertical position. Y. Vardanyan's torso is slightly unbent by this moment - the angle of its inclination with respect to the platform becomes approximately 20 °, the angles in the hip joints - approximately 80 °. Y. Vardanyan spends 0.6 seconds on leg extension.

Then the bar is lifted due to the extension of the torso (frames 8-10).

Under the action of vigorous extension of the trunk up and back, pressure in the opposite direction increases intensively, as a result of which the knee and hip joints move forward and down. Bringing the knees up lasts 0.12 seconds. Y. Vardanyan flexes his legs at the knee joints up to 130°, after which their flexion stops (frame 10). By this moment, the bar of the bar is at the level of the first third of the hips, and its projection is almost at the middle of the feet (position 10). Y. Vardanyan's shoulders are somewhat ahead of the bar. The angles in the hip joints are about 110°, the angle of the torso is about 55° in relation to the platform, the angle of the shins is 75°. Yu.Vardanyan is finishing the first phase of thrust and is preparing for the second one - undermining.

In the first phase of traction, the maximum speed of the rod is 1.18 m/s.

Undermining is performed in 0.12 seconds. due to the simultaneous effort of the muscles of the legs and torso. From the position shown in frame 10, Y. Vardanyan unbends his legs and torso (frames 11 and 12)

And rises on his toes. However, the heels rise only slightly. Having finished the extension of the legs and torso, Y. Vardanyan raises his shoulders and slightly bends his arms at the elbows. Such a fast (in 0.12 sec.) execution of the pull-up compared to the time of its execution by other athletes gives a great acceleration to the bar - it moves at a speed of 1.6 m/sec.

In connection with the movement of the general center of gravity of the "athlete + barbell" system to the metatarsophalangeal joints, the barbell moves first slightly forward and upward (position 10), and then vertically (position 12) at a distance of 6 cm behind relative to its initial position at the start.

The squat is performed not only due to the action of the gravity of the body, but also as a result of the active interaction of Y. Vardanyan with the barbell. During the squat, the muscles of the hands produce active work. Using the strength of the flexor muscles first, and then the extensors of the arms, Y. Vardanyan rests on the bar and brings the torso under the barbell. While going into the squat, the trajectory of the movement of the bar bends in the backward direction and ends with a loop down (positions 13, 15 and 16). In the underside, Y. Vardanyan spreads his legs not only to the sides, but also back by 4 cm. Within 0.04 sec. after the explosion, when Y. Vardanyan is just starting to lower his body and bend his legs, he still leans his toes on the platform (frame 13). Then the unsupported squat phase begins, which lasts 0.12 seconds. (frame 14). When Y. Vardanyan puts his feet on the platform, the bar reaches its maximum height - 94.5 cm (frame 15, position 15).

During the depreciation part of the squat, which lasts 0.4 seconds, the bar is lowered by 24.5 cm and fixed by Y. Vardanyan on the chest at a height of 70 cm. The entire squat is performed in 0.56 seconds. It takes a total of 1.4 seconds to pull and sit down.

In the crotch, Y. Vardanyan's torso is somewhat tilted forward, the pelvis is lowered very low and touches the shins; the knees are spread apart, the elbows are raised high (frame 16, position 16).

Then, raising the pelvis and tilting the body a little more, Y. Vardanyan gets up from the squat and, moving his right leg closer to the left, prepares to push the bar from the chest (frames 17-19).

In the starting position for the push, Yu. Vardanyan slightly pushes the pelvis back so that the back surface of the gluteal muscles is behind the heels (frame 19, position 19). The projection of the neck of the bar is approximately at the middle of the feet.

During the semi-squat, Y. Vardanyan brings the pelvis about 3 cm back. As a result, it does not allow the body's center of gravity to shift significantly while moving the knees forward. The bar, descending, moves forward only by 1 cm (frame 20, position 20).

The depth of the semi-squat is 19 cm, which is 13% of Y. Vardanyan's height (171 cm). The legs are bent at the knee joints up to about 100°.

Half squat is performed in 0.52 seconds. First, its speed gradually increases to 0.98 m/s (section A in the figure), and then decreases, because Y. Vardanyan slows down the bar, and then stops it. The distance traveled by the bar before the start of its braking is 13 cm or 68% of the total distance in the semi-squat. The duration of the first part of the semi-squat is 0.36 seconds, braking is 0.16 seconds. Yu.Vardanyan slows down the bar at a segment of 16 cm (section B in the figure).

The rod is pushed out by Y. Vardanyan powerfully, the speed of its departure is 1.96 m/sec.

When Y. Vardanyan gets up from a semi-squat, his torso returns to the same position in which it was at the start. The bar moves almost vertically. From the semi-squat to the starting position, Y. Vardanyan moves in 0.26 seconds. (2 times faster than a half squat).

The bar reaches its maximum departure speed at the moment of Y. Vardanyan's transition to socks. At the same time, she begins to separate from the chest. Y. Vardanyan straightens his legs at the knee joints and prepares to do a squat (frame 21).

Having finished the active impact on the bar, Y. Vardanyan switches to his toes and, pushing off the platform with his feet, is preparing to perform a squat (frame 22).

At this point, the bar has already separated from the chest. Then, resting his hands on it, Y. Vardanyan sends his torso down (frames 23 and 24).

The bar moves in a straight line and only at the end, when Yu. Vardanyan spreads his legs (the center of gravity of the body moves forward), shifts slightly up and back.

Yu.Vardanyan pushes the bar up 29 cm relative to the initial position on the chest (position 24). During the cushioning part of the squat, it drops by 6 cm.

Somewhat peculiarly, Y. Vardanyan makes a hook. Firstly, he has significantly less anteroposterior leg spacing than other athletes and, secondly, significantly less angles in the knee joints. Usually, the weightlifters bend the forward leg at the knee joint to an obtuse or right angle, and the backward leg is bent at the knee joint quite a bit, its fingers rest evenly on the platform, and the heel is slightly turned outward. However, with such an insignificant arrangement of legs in the anteroposterior direction, as in Y. Vardanyan, the pelvis of ordinary weightlifters would be so high that it would not be possible to fix the bar in the squat with straight arms. It is a significant bending of the legs in the squat that gives Y. Vardanyan such an opportunity. Therefore, the heel of his retracted leg is not turned outward. The direct setting of the foot gives Y. Vardanyan the opportunity to bend the leg at the knee joint as much as necessary to fix the barbell in the squat.

Y. Vardanyan's push technique has some peculiarities.

So, at the start, the center of gravity of his body is more distant from the bar than other athletes; the bar in the first phase is larger than that of other athletes, it approaches the body.

In the first phase of the pull, during the extension of the legs in the knee joints, Y. Vardanyan more than other athletes, tilts the body and brings the shoulders forward beyond the bar line. Bringing the knees under the bar is performed by him faster than other athletes, and the legs in the knee joints bend less. As a result, during the transition from the first phase of the thrust to the second - the pull-up - Y. Vardanyan has a smaller drop in speed, and during the pull-up, there is an opportunity for longer work with the body.

Y. Vardanyan's lifting rhythm is two-stroke, with an emphasis on undermining. The dynamics of speeds in the first and second phases is expressed as a ratio of 100:136. This is the most common dynamic.

During the pull, Yu. Vardanyan raises his heels very slightly, therefore, he does not fully use the strength of the muscles that flex the ankle joints. This, in our opinion, is an upside reserve.

Y. Vardanyan has a very deep and fast squat under the bar when lifting to the chest, which he masters perfectly. Thus, weightlifters fix the bar in the squat at a height that averages 44% of their height. Yu.Vardanyan fixes the bar on his chest at a much lower height from the platform, which is 41% of his height. At such a height, D. Rigert fixes the barbell - also, as you know, a great master of the push. The depreciation part of the squat is somewhat less for Y. Vardanyan - 14% (for other athletes, on average 16%), which is performed faster. And this allows you to raise the bar due to traction to a lower height, which is 55% of his height (for other athletes - an average of 60%, for D. Rigert - 57%) and fix it in the squat.

The analysis of the clean and jerk by Y. Vardanyan and other world record holders in the snatch and jerk, carried out by us in recent years, shows that the improvement of the squat technique is currently one of the additional and promising reserves for achieving record results both in the jerk and snatch.

Yu.Vardanyan performs a push from the chest very accurately. The bar moves forward during a semi-squat by only 1 cm, that is, within the optimal range.

Particular attention should be paid to the dynamics of pushing the bar from the chest. Yu.Vardanyan very quickly and on a short stretch of the way slows down the barbell during a semi-squat. With a reduction in the depreciation distance and braking time, the absolute strength of the muscles increases at the moment of switching from yielding to overcoming work. The result of this is a very high speed of departure of the bar during the push from the chest. Y. Vardanyan, as noted above, has a very significant value - 1.96 m / s. This is the first time we have recorded such a boom take-off speed.

Afterword of the compiler

Hypnosis of Records by Vardanyan

Yurik Vardanyan made a huge impression on all sports specialists with his outstanding achievements in the clean and jerk and in the combined event (I remind you that this total will unshakably rise above the current results until the anti-doping hysteria subsides) a huge impression on all sports specialists: his rather clumsy lifting grips, obsequiously called "features of technology" ( "Yu.Vardanyan's push technique has some peculiarities"), immediately began to be actively discussed on the pages of weightlifting publications. Here are a couple of examples.

In the yearbook "Weightlifting" for 1981, R.A. Roman and A.T. Ivanov wrote the following on page 28:

"... A few words about the arrangement of the legs in the squat by Y. Vardanyan, which other athletes have recently begun to blindly copy (Fig. 7).

On fig. 7 it can be seen that Y. Vardanyan only slightly spreads his legs in the anteroposterior direction, the angle in the knee joint at the forward leg is approximately 120°, and the angle at the knee joint at the backward leg is approximately 90°.

Y. Vardanyan's excellent physical preparation allows him to do such an arrangement of legs. The fact is that, pushing 223 kg, Y. Vardanyan performs push jerk with a weight of 220 kg.

By the way, Y. Vardanyan's maximum take-off speed is 1.96 m/sec (while other athletes of his height have an average of 1.66 m/sec). It should be noted that such a high boom speed was registered for the first time (before that, the maximum speed was registered by J. Talts - 1.91 m / s). Due to such a high departure speed, Y. Vardanyan's bar rises by 20.8 cm ** (for other athletes - an average of 15.4 cm). Then, due to the drop into the squat, Y. Vardanyan's bar rises another 8.2 cm and is fixed at a height of 29 cm *** relative to its initial position on the chest. During a sit-up, Y. Vardanyan lowers his body by about 22 cm. This is 4 cm less than the average for other athletes of his height.

If the bar would rise due to acceleration to a lower height (like other athletes), then Y. Vardanyan would have to make a deeper squat in order to fix the bar. But with his leg arrangement, it is simply impossible to make a deeper squat: the legs in the knee joints will not withstand the pressure of the bar. This high leg arrangement in the squat, of course, is more reliable for Y. Vardanyan himself."

As you can understand, R.A.Roman and A.T.Ivanov wanted to express the following thoughts: the “scissors” of Vardanyan’s jerky sit-up are rather clumsy, because they are too short. Vardanyan succeeds in lifting the barbell into this stubby and, therefore, high squat only due to his unparalleledly strong message. But at the same time, Vardanyan should not change his lifting habits - they have already grown tightly to him, and any attempts to improve them can lead to a drop in results.

In turn, in the yearbook "Weightlifting" for 1985, A.S. Medvedev and A.A. Lukashev wrote this on page 23:

"... Many highly qualified weightlifters after the MOSH (the moment the bar is taken off the platform) intuitively quite strongly and quickly bring the bar closer to their feet. As a result, after a few centimeters of lifting, the bar center of the bar turns out to be on the optimal trajectory, and the movement is completed successfully, despite the fact that in MOSH, the bar was located further than the starting vertical passing through the center of the PPS (metatarsophalangeal joints).

An example is the technique of Y. Vardanyan (Fig. 1).

At the start, Y. Vardanyan places the bar on the vertical line passing through the toes of his feet, but after the MOS, he energetically directs the bar to the legs, thereby quickly compensating for the position of the feet far from the bar. At the same time, Y. Vardanyan's lifting of the bar is carried out along a trajectory closer to the body than that of most highly qualified weightlifters.

Such a starting position of the bar at Y. Vardanyan should be considered reasonable, since he has a dolichomorphic body type. Pedagogical observations and anthropometric studies show that weightlifters of the dolichomorphic body type have a much smaller angle of inclination of the shins to the platform (especially in the snatch), and not all of them can place the bar at the start on the vertical passing through the center of the PPS.

In addition, many weightlifters before MOSH perform various movements due to the shock-absorbing properties of the muscles of the legs, bending and unbending their knees (the so-called "swing") to make it easier for themselves to start lifting the barbell. Very often, the amplitude of such movements does not allow the bar to be placed on the same vertical passing through the centers of the PPS, but encourages the athlete to put his feet a little further from the bar.

This is, in general, about the same song: although the record holder starts clumsily, he has good reasons for this - firstly, he is a dolichomorph, that is, he has extremely long legs, and secondly, he performs "various movements due to the shock-absorbing properties of the muscles of the legs, bending and unbending the legs at the knees (the so-called "swing") to make it easier for yourself to start lifting the barbell".

It can be objected to the first argument that not only Vardanyan is long-legged, but also some other weightlifters - however, most of these extremely long-legged weightlifters put their feet at the start in an optimal way (that is, they have the projection of the bar just on the PFS), - for which they simply raise the pelvis a little higher (as Vasily Alekseev did, for example) than weightlifters with normal body proportions.

As for the second argument - about the space needed for the free implementation of the "swing" - then you can not even object to it, since this very "swing" in reality is just a habit that is harmful to lifting the barbell, and you need to fight it uncompromisingly, and not to justify by its existence the wrong setting of the feet at the start. After all, it is just as absurd to justify the habit of a person to smoke by saying that this person always drinks a lot of vodka, and therefore, from this drunk vodka, he becomes very relaxed and cannot stop himself from smoking.

And one can only rejoice that there was not a single specialist who began to justify other "technical features" of Vardanyan - for example, this is his long swing before lifting (I will write about it below), bending his lower back at the start

Or his looking at the bar when pushing from the chest.

What explains Vardanyan's high results?

First of all, of course, his exceptionally large overall strength - after all, without a huge overall strength, without the ability to handle large weights (slowly lift them by pulling or standing up, hold them in place, while resting before the next lifting action, etc.) simply it is impossible to cope with a barbell weighing 224 kg.

However, the total strength alone (allowing, in particular, to accelerate the record bar when sent to medium, to normal, to general speed values) is completely insufficient to explain Vardanyan's success - for Vardanyan was, to put it mildly, not quite (not in everything) a technical weightlifter - for example, Vardanyan took in the process of lifting either ineffective for this lifting, or simply traumatic postures. This is especially true, of course, of the famous stubby and therefore very tall Vardanyan "scissors". In other words, the total strength alone is not enough to lift the bar to the level of those tall "scissors" used by Vardanyan. It was precisely this circumstance that was recorded by objective measurements: Vardanyan did not just lift the heaviest barbells, no - he also accelerated these heaviest barbells to the highest speed in the world.

Where did Vardanyan get this exceptionally high speed of acceleration from, why is it not observed in other weightlifters? Yes, because other weightlifters simply did not develop, did not train their ability to accelerate barbells of record weight to Vardanyan's speed. And Vardanyan, as you can see, developed and trained. By what means did he do it? Yes, the most uncomplicated, but still used by us for some reason extremely rarely, namely, half-squats and jumps with a barbell of near-limit weight. This is indicated by the following words of Vardanyan:

“In general, among my godchildren there is not only a sambo wrestler, but also an athlete. This is our wonderful long jumper, European champion and record holder Robert Emmiyan. I somehow watched him train. And I came to the conclusion that Robert would not hurt strengthen his legs. So he taught him half-squats and barbell jumps. Literally two months after that, he set a European record among juniors. "

However, purposeful training in overclocking the bar is not the only secret of Vardanyan's amazing lifting abilities.

As A.S. Medvedev and A.A. Lukashev rightly noted, Yurik Vardanyan is also a pronounced dolichomorph, that is, he has long legs and a short torso - and along with the torso, therefore, proportionate, corresponding to him short arms.

Long-legged athlete - Vardanyan

Athlete with normal proportions - Rigert

Are such dolichomorphic body proportions useful for a weightlifter? Yes, extremely helpful. After all, weightlifters need to lift the projectile not to some pre-agreed height (for example, 2 m), but from the shoulders of a particular athlete - to his straightened arms. This means that if the arms of a particular athlete are short, if they have some relatively small length - say, only 40 cm - then the barbell for this athlete will need to be raised, tossed just to this small height - 40 cm. To do this, it is clear that it is much easier than lifting, tossing the same barbell to a height of, for example, 50 cm (if the arms of some other athlete are exactly 50 cm long). So Vardanyan had just relatively short arms - with fairly long legs.

And, by the way, do relatively long legs give any advantage for lifting the barbell? Yes, they do, and this advantage is very significant. The fact is that with long legs, both the length of the acceleration of the bar and the depth of going under it (that is, the magnitude of movements at angles that allow you to apply great efforts) become larger.

Apparently, it was precisely this circumstance that those sports experts had in mind when they said about Vardanyan that he, they say,

"...very flexible. Notice how he folds under the bar. Economical, sits low when he takes it to his chest. Competitors have to drag the bar much higher."

A consequence of Vardanyan's short-armed-long-legged nature is such a feature of his physique as relatively narrow, non-massive shoulders and relatively wide, massive hips and gluteal muscles. This is also very beneficial for weight lifts: relatively many muscles can be “hung” on wider pelvic bones, and narrow shoulders can be largely relieved of muscles (in order to better fit into the framework of a specific weight category). After all, it has long been known that the barbell is lifted with the legs, and the hands in the lifts play the role of either cables (when lifting to the chest), or props (when lifting from the chest), or clamps against lateral movements (when held on the chest). So this, I repeat, is very beneficial for the weightlifter - to move the bulk of the actual lifting muscles to the hips.

Another feature of Vardanyan, which gave him some advantage over other weightlifters when lifting from the chest, was his ability to very strongly bend the hands holding the bar back and down.

Strongly bent down Vardanyan's hands

This unusually strong flexion of the hands leads to some reduction in the required lifting height of the bar, saving about 1.5-2 cm of this height. Of course, this seems to be quite a bit, but in the struggle for an increase in records, even one and a half to two centimeters of saving the height of the bar lift sometimes play a crucial role.

Finally, another important factor in Vardanyan's decrease in the height of fixation of the barbell when lifting it from the chest is that Vardanyan fixed the barbell at the top without closing the shoulder blades. The absence of closure of the blades in Vardanyan is indicated by the following signs.

Firstly, the head not pushed forward between the hands, looking at the barbell from below. Secondly, the very low location of the elbows, their location at the level of the eyebrows or even the eyes of Vardanyan

Open shoulder blades: Vardanyan's elbows are at the level of the eyebrows

Open shoulder blades: Vardanyan's elbows are at eye level

Open shoulder blades: Zelinsky's elbows are at the level of the nostrils

Open shoulder blades: Jabotinsky's elbows are at the level of the eyebrows
(despite the fact that the height of the athlete is 193 cm)

- while when the shoulder blades are closed, the elbows of people are located at the level of the upper edge of the head or even slightly higher.

Closed shoulder blades: Tsarukaeva's elbows are at the level of the back of the head

Closed shoulder blades: Khomyakov's elbows are above the level of the back of the head

Thirdly, the deviation of the top of the chest back, which in Vardanyan manifested itself in the form of a sharp protrusion of the bottom of the chest at the first moment of fixation.

Protrusion of the lower chest of Vardanyan

Fourthly, the uncertain holding of the bar at the top, since fixation without closing the shoulder blades is not very reliable - and Vardanyan was just terribly pounding when fixing the bar at the top, his body vibrated simply with a wild frequency and amplitude. Finally, fifthly, the high cowardly "scissors" of Vardanyan also indicate the non-closure of the shoulder blades; While when the shoulder blades are closed, the body leans forward - which makes it easier to go into low long “scissors”, that is, into “scissors” with a good backward deviation of the hips of the hind leg.

For most other weightlifters who do not close the shoulder blades, this clumsy non-closing of the shoulder blades immediately catches the eye (I myself, alas, was just such a “snag”, that is, I could not close the shoulder blades right away, I was afraid to catch the bar of the maximum weight immediately behind the head, leaving at this into bold low and long "scissors" - just for this reason, I now at the very least understand the problems of non-closing of the blades) - primarily because of the body tilted back. But in Vardanyan, the non-closure of the shoulder blades was masked by the remarkable flexibility of his spine in the thoracic region - most people have a fold (kyphosis) in the thoracic region, while in Vardanyan, if necessary, a deflection appeared there ("anti-kyphosis"),

So, the non-closing of the shoulder blades, with all its disadvantages, has one plus: as noted above, this is a noticeably lower position of the weightlifter's hands, lowering them compared to the hands with closed shoulder blades. Due to this non-closure of the shoulder blades, Vardanyan managed to gain about 3-4 cm in height - in other words, he managed to fix the barbell 3-4 cm lower than with closed shoulder blades.

Here, an inexperienced reader, of course, should have the following question: if the non-closure of the shoulder blades allows you to gain several centimeters in height, then why do competent coaches fight this non-closure of the shoulder blades in every possible way? In other words, why is the non-closing of the blades considered to be a factor of clumsiness, non-technicality? The answer here is very simple: the non-closing of the blades in the end forces you to add the height of the lift of the bar much more than it reduces. The fact is that the non-closing of the shoulder blades very seriously prevents you from going into good low "scissors", which are able to radically "deepen" the position of the weightlifter's body, lower it by 40-45 cm - which, of course, is several times higher than the three-four centimeter gain in height from the non-closing shoulder blades.

So, I summarize: Vardanyan compensated for his lack of technicality, irrationality in lifting record weights due to the following factors:

1. Vardanyan gained the world's fastest message by jumping with a barbell, which means that the barbell flew out of him unparalleled high.

2. Vardanyan had longer legs than other weightlifters, and shorter arms than other weightlifters, that is, his departure into scanty, slightly spread "scissors" was actually somewhat deeper than it seems at first glance, and lifting the bar on straightened arms was somewhat shorter than most other weightlifters.

3. In addition, two more factors reduced the required lifting height of the bar for Vardanyan: firstly, an unprecedentedly strong bending of the hands back and down, and secondly, the non-closure of the shoulder blades - however, quite well disguised.

On Vardanyan's unrealized opportunities

In 1987, in the section of the Vladimir Polytechnic Institute, I heard from the MSMK Sergey Ivanov (Sergey, by the way, he himself was outwardly very similar to Vardanyan - but only to Vardanyan, overgrown with additional fifteen kilograms of beautiful muscles bulging from everywhere) the following: Vardanyan was well aware of his technical flaws and from time to time tried to get rid of them. In particular, Vardanyan tried hard enough to get rid of his bad habit of swinging for a long time at the start.

During the time of Vardanyan, there was a fashion for the so-called "dynamic start". A dynamic start is the following pre-lifting action: an athlete from a certain height (sometimes from a completely straight stance, and sometimes with a bent back, lowering his arms almost to the bar itself) aims with straight arms to grab the bar, then quickly, but accurately, descends to the starting position, hastily captures the neck in the "lock" and immediately, "in pace", begins to rise.

The advantage of a dynamic start is the preservation in the muscles of that additional energy that is momentarily formed at the moment of their stretching (after all, as you know, in squats or in the bench press, you can raise "to the pace" noticeably more than with a delay in the lower position). However, the dynamic start also has a significant drawback: when using it, a large asymmetry of the neck grips very often occurs, leading to serious load distortions in lifting actions.

So Vardanyan, therefore, began to stubbornly train the dynamic start, trying to replace, replace with it the “buildup” that had already become familiar to him.

“When Vardanyan lifted warm-up weights, the dynamic start showed itself perfectly,” Sergey Ivanov, who trained at some all-Union training camp next to Vardanyan, told us. - At 150 kg, 170 kg and 190 kg with a dynamic start, Yurik had no problems at all. 200 kg, 210 kg and 215 kg - all these weights were also consistently lifted by him from a dynamic start. But when they put 220 kg on the bar, Vardanyan deadly grabbed the bar and “swinged” in his usual manner.

Judging by this information, Vardanyan was afraid of the barbell. (Moreover, the barbells, so to speak, are “above”. I myself, I repeat, was afraid of the barbell “above” and that is why I went into high, cowardly “scissors” and bent the body back - which in the end led to injury of my bent, "broken" back spine.)

So it is noteworthy that at the VII Spartakiad of the Peoples of the USSR in 1979 (the above shots of the cinematograph show a push of 215 kg, committed precisely at these competitions),

Vardanyan's dynamic start at the 7th Spartakiad of the Peoples of the USSR in 1979

and at the 1980 Olympics in Moscow (see video of the clean and jerk 222.5 kg) Vardanyan lifted the bar, as you can see, from a dynamic start.

And then, therefore, the next logical chain is built. The first premise: Vardanyan could not get rid of the "swing" at the scales that were really limiting for him. The second premise: at the VII Spartakiad of the Peoples of the USSR in 1979, Vardanyan lifted 215 kg without "buildup" - but this weight at that moment was not the limit for Vardanyan: by that time he had already lifted 225 kg in training. Here is what Vardanyan told reporters after his victory at the 7th Spartakiad of the Peoples of the USSR in 1979:

- If Blagoev in total answers my record with a record, then I think there will be 400 kg. Once in training, I already managed to push 225 kg.

The third premise: at the 1980 Olympics, Vardanyan pushed 222.5 kg - and this lift was also made by him from a dynamic start. Conclusion: a huge weight of 222.5 kg was far from limiting for Vardanyan during the Olympics in Moscow, Vardanyan could then lift significantly more weight.

So what kind of reserve of strength did Vardanyan have on that day of the Olympics, what weight did he need to put on the bar so that Vardanyan “swinged” that day?

* Here and in what follows, the frames refer to the film, the positions to the drawing.

** This is some kind of mistake by Ivanov and Roman - in fact, the vertical speed of 1.96 m / s leads, under the conditions of earth's gravity, to the approach of the body by 19.58 cm.

*** Actually - at a height of 27.8 cm.

It has been noted more than once that the attention that the Internet community of weightlifters and crossfitters pays to the clean and jerk technique is extremely small compared to what is paid to the snatch and clean. I didn't learn how to clean and jerk properly until I picked up a bunch of bad bad habits.

But I didn't give up! I hoped for the power of chance, continuing to stubbornly carry out the push of the bar as I was used to, i.e. not properly. After all, every time I tried, there was, though small, but still a chance that I would succeed. It's like a life-saving knockout punch in boxing that ends up winning the losing athlete.

There aren't many assistive exercises for pushing the barbell. They range from quite ordinary to quite strange. Below you'll find five of my favorite assist exercises, in no particular order (of course, if I wanted to rank them in order of usefulness, the push itself would come first).

Shvung bench press

The push press is extremely versatile and, in my opinion, a very underrated exercise. Many perceive it as an exercise designed solely for the development of the upper body and, of course, helps to successfully complete the clean and jerk of the bar. This makes perfect sense, but the push press actually does a lot more good.

Due to the fact that the phases of squatting and pushing the barbell in it are the same as when pushing the barbell (if this is not the case for you, then you have something to fix), this exercise develops the correct sequence of actions and muscle memory in you, develops the ability to hold the body while squat, leg power to hold the bar as it pushes you down, leg power to push the bar up.

It also helps to develop a sense of timing for the transition between pushing with the feet and engaging with the hands, and also helps to practice the mechanics of the movement of the hands when moving the barbell from a position in front of you to a position behind your head when the bar is over your head. This exercise alone includes so many elements to work out that if I had to choose only one exercise for the development of the push of the bar, besides the clean and jerk itself and the squat, I would choose the push press.

This exercise can be used on its own to develop technique or to teach the exercise (I use it to teach the clean and jerk), or as a power building exercise. It can also be combined with a clean and jerk in different variations to create sets of exercises aimed at developing both the technique and the athlete’s strength indicators. Two good examples are push press + scissors push or push press + push push + scissors push.

Chest push

Stabilizing muscles

• The erector spinae and the quadratus lumborum are important dynamic stabilizers that keep the spine straight. Additional stabilizing muscles include:

• Shoulder blades: Lower and middle parts of the trapezius muscles; muscles that raise the shoulder blades; rhomboid muscles, anterior serratus muscles.

• Arms: Rotators of the wrists, deltoid muscles and muscles of the hands.

• torso: Abdominal group.

• Hips: Gluteus medius and minimus; deep muscles that rotate the hips outward; a group of adductor muscles (adductors).

• Upper legs: Rectus femoris, muscle group of the back of the thigh.

• Lower legs: Ankle stabilizer muscles, tibialis anterior muscles, calf muscles.

Level of training: intermediate, advanced.

One of the most important exercises in many strength sports. It is actively used in kettlebell lifting and weightlifting. Olympic weightlifting competitions include two lifts that require "explosive" effort: the clean and jerk and the snatch. The "push barbell from the chest" is the second phase of the exercise, performed after "undermining and lifting the barbell to the chest."

PUSH THE BOOM CORRECTLY

The bar needs to be pushed out, not squeezed out. Pushing the projectile up, try to give it more acceleration. The essence of the movement is in the coordinated, high-speed and precise work of all participating muscles.

Do not hold the bar in the up position. For insurance against injuries, you can use wristlets and an athletic belt.

Step 1. Raise the bar from the floor or remove it from the racks. Starting position: legs slightly wider than shoulders, the bar is in bent arms on the chest. The width of the grip should be such that the forearms are as parallel as possible to each other. Elbows point down and slightly forward. The muscles of the press and back are in tension, providing the correct posture.

Step 2. Before starting the movement, bend your knees, sitting under the bar.

Step 3. While inhaling and simultaneously straightening your legs, push the bar up with a powerful force to fully extended arms. Then exhale at the top of the amplitude.

Step 4. Lower the bar while inhaling to the starting position. Sit down at the end point, as the last phase of the first repetition will be the starting position and the first phase of the next.

You can replace the bar with dumbbells, but this will significantly complicate the movement. Holding 2 dumbbells, say 20 kg each, is much harder than holding a 40 kg barbell.

Tips for proper exercise technique:

• Get a proper briefing and ask for a visual demonstration of the technique for performing the exercise.

• Learn the correct technique for performing movements before increasing the weight.

• Keep your chest and shoulders straight.

• Maintain a stable and balanced posture.

CHOOSE THE RIGHT WEIGHT

It is very important to choose the weight that is right for you. Properly calculated weight and correctly selected equipment minimize the risk of serious injury.

The snatch and clean and jerk are classic exercises performed in weightlifting competitions. They require not only physical strength, but also high level coordination. When working with large weights, a clear understanding of the physics of movements and the development of the correct technique becomes the main component of success.

Both the snatch and the clean and jerk are complex multi-component exercises. Each phase of the movement of the bar during their implementation has its own name. This is done for convenience and a better understanding of the physics of motion. Let's look at these phases next.

Push and pull phases

• Semi-squat - a small squat.
• Ejection - a sharp push of the projectile upwards.
• Podsed - care under the bar.
• Squat Raise - The final lift with a barbell in outstretched arms.
• Fixation - the end of the movement.

jerk

This is the first exercise that is performed in weightlifting or power biathlon competitions. Next, the jerk technique will be considered, including the features of the implementation of each of its phases.

Start

In the starting position, the athlete stands in front of the projectile in such a way that his shoulders are strictly above the bar, and the toes of his toes are under it. At the same time, the feet are spaced shoulder-width apart, the pelvis is laid back, there is a natural deflection in the lower back, the gaze is directed forward. Slight differences in the starting position are allowed, depending on the height and body proportions of the athlete.

The bar is taken with a “lock” grip. Legs, body, arms and projectile must form a single rigid frame.

thrust

The bar is lifted off the floor by a powerful effort of the legs and back and rises above the level of the knees. The bar moves along the legs not vertically, but slightly towards itself. The arms and back are absolutely straight in this phase of the movement. The lifting of the bar from the platform occurs calmly, then the speed of the projectile increases sharply.

Undermining

This is the moment of giving the projectile acceleration due to the full extension of the legs and the straightening of the body with access to the toes. The force must be sharp and powerful. The arms are still straight. During the lift, the lifter tilts the body back and raises the shoulders.

Podsed (leaving)

Thanks to the acceleration given at the stage of undermining, the bar, as they say, flies up. In this phase, the athlete must have time to quickly get hooked under it. When the bar has lost acceleration and is already moving down, it is much more difficult to accept it.

During this phase of the movement, the back remains arched, the pelvis retracted. Hands actively interact with the projectile. The athlete takes the bar on outstretched arms (when performing a snatch) or on the chest (if a push is planned further).

The athlete's legs can be in different positions:

• Low squat (legs), hips pressed to the stomach.
• Scissors, one leg in front, the other behind, as in a deep lunge.

A correct and quick squat creates an optimal “base” for the subsequent rise.

Rise from the squat

Immediately from the squat, due to the powerful effort of the leg muscles, the athlete rises to a vertical position. The pelvis moves along the trajectory from the bottom up and slightly back, the back remains arched.

Fixation

The athlete takes the final position, clearly fixing the projectile on outstretched arms (in the case of a snatch) or on the chest (if a push is performed next).

Push

This exercise is performed second in weightlifting competitions. To perform a push, the athlete rises after a squat and fixes the position. In this case, the body must be strictly vertical while maintaining the deflection in the lower back, the feet are spaced wider than the shoulders, the position is as stable as possible. Elbows are brought forward, and the pelvis is slightly retracted. The bar of the bar at the same time lies on the chest, the head is slightly retracted, the gaze is directed slightly above the horizontal.

Semi-saddle

The athlete squats shallowly, pulling the pelvis back, but maintaining the vertical position of the body. The movement should not be performed too quickly, as in this case the neck will come off the chest and a powerful push will not work. It is necessary to use the elasticity properties of the projectile. A deep squat in this phase of the exercise will also significantly complicate the subsequent expulsion, so you do not need to bend your knees much.

extrusion

Immediately from the semi-squat, the athlete pushes the projectile vertically upwards with a sharp and powerful movement. The phase ends with almost complete extension of the legs, going to the toes and raising the shoulders. The bar is given a sharp acceleration, as in the case of the "undermining" discussed earlier.

Podsed

While the bar is moving up, the athlete quickly goes under it, extending his arms and taking the projectile to complete the movement. As in the case of the snatch, the position of the legs in the squat can be either a “spread” or a “scissors”.

Rise from the squat

Exit to vertical position. The bar on outstretched arms is laid back behind the head, the body is straight, there is a deflection in the lower back, the pelvis is slightly laid back. The gaze is directed horizontally.

Fixation

The athlete completes the exercise.

Working muscles

In conclusion, we can say that weightlifting is named as such for a reason. The fact is that both the snatch and the clean and jerk require excellent physical fitness, well-developed muscles and good coordination skills. When performing these compound exercises, the whole body works, and the muscles of the back, legs, arms and shoulders receive the greatest load.

It is better for novice athletes to refrain from performing these competitive exercises. First of all, it is worth starting to master the deadlift, bench presses and squats.

Variations of various strength exercises used in CrossFit. In particular, such an exercise as a jerk into a rack from a hang, etc. In this case, the weight used, of course, is less than in weightlifting.