Thaddeus J. Light, M.S., CSCS*D, USAW-1

Assistant Coach/Head Sport Scientist ETSU OTS Weightlifting

lighttj@goldmail.etsu.edu

Education WVU – B.A. (History) 2010

Louisiana Tech University – M.S. (Kinesiology – Sport Performance) 2015

ETSU – Ph.D. (Sport Performance) In Progress

Coaching St. Marys High School

Boys & Girls Varsity Tennis Head Coach (2011-13)

Girls Basketball Assistant/S&C Coach (2012-13)

LA Tech Baseball Assistant S&C Coach

(2013-14)

ETSU OTS Weightlifting Assistant

Coach/Head Sport Scientist

Weightlifting movements – why & how

Specificity of training for Strength/Power Sports Important to be able to

develop and exert force quickly

Low injury risk if taught and performed under qualified supervision

Similarities to athletic positions

1st Pull From floor to just above

the knee

Transition “Double Knee Bend”

(DKB)

Ends at the power position (at right)

2nd Pull

Final explosive movement

“Jump and shrug”

Phases of the Snatch pull in Weightlifting

1st Pull

Transition

Shift (DKB)

Scoop

Stretch !(ends in the

Power Position

shown)

2nd Pull(jump shrug

or triple

extension

with shrug)

Lee James, 90 Kg USA silver medalist 1976 Olympic Games

Advantages of the second knee bend (pictures 3-4):(1) reduced load on the back(2) re-utilization of the hip & knee musculature through

the strongest part of their range of motion(3) Force enhancement (eccentric) elastic energy storage

and stretch reflex for enhancement of the 2nd pull(pictures 4-5) thrust force

Modified from Garhammer 2009

arms straightback flat/feet flatshoulders forward of

barknees and hips

extend from a flexed start position

bar moves back toward the body – bar and lifter move up and back

Clean Pull Lift - Off, Early 1st Pull (1)

Bar

JG

End of 1st Pull, Begin Transition or 2nd Knee Bend (2)

arms straight

back flat/feet flat

hips back, shoulders

forward of bar

knees almost fully

extended

bar stops its initial

backward movement

Bar

JG

Early 2nd Pull, After Transition or 2nd Knee Bend (3)

arms straight

back flat/feet flat

shoulders above

the bar and hips

Knee flexion occurs

then begin to extend

rapidly

bar stays close to

the body

bar and body moving

upward

BarBar

JG

Finish of the 2nd Pull, or “Top Pull” Position (4)

arms straight, knees & hip extended

body vertical with shoulders shrugged

heels come up off of the platform

bar close to the body

BarBar

Bar

JG

High School kids are generally impatient Important to get them

started quick

Technique work should not be neglected

Program lifts that reinforce the movements or help teach the proper positions E.g. OH Squats, SLDL

Hook Grip!

Snatch Overhead Squat

SG SLDL

Power Snatch from Power Position (work your way down)

Snatch Pull work from floor

Power Snatch + OH Squat

Snatch

Clean Front Squat

CG SLDL

Power Clean from Power Position (work your way down)

Clean Pull work from floor

Power Clean + Front Squat

Clean

Rounding of the back* Pulling with arms* Letting the bar drift

forward at lift-off Starting the 2nd pull too

early No DKB

Poor Shrug Poor timing on catch

*Most common with Beginners

Hands On 1st Pull

Hand pressure on shoulders and hips

Position Work Freeze, then manually

adjust

Lack of shrug Show them which

muscles and when

Bar Path Stand close “Don’t hit me.”

Cues Use of analogies,

visualization Suspension Bridge

example

External visual focus Reminders:

“Shoulders over the bar” “Stay tight”

The danger of over-cueing

Safety is most important

Making sure the goals of the lift are met! Explosive

Triple extension

To catch or not to catch?

VS.

“I’ve found my special purpose!!”

Front Rack Position

Upright Posture

Dip and Drive Vertically

Overhead BB Press

Push Press

Push/Power Jerk

Split Jerk

Key points and cues

Common Errors Slipping front rack

position Driving the bar forward Rounding of the upper

back during dip/drive Pushing off the toes Lack of shoulder or

overall thoracic mobility Straight back leg Center of Mass too far

forward

Cues External visual focus Reminders:

“Stay tight!” “Straight up!”

General encouragement: “DRIVE!!” “EXPLODE!!!”

There’s still more?

From different positions: Floor

Below the Knee*

Mid-Knee*

Above the Knee*

Mid-Thigh*

Power position*

*Can be done from the hang, blocks, or pins in a power rack

CG/SG 1st Pulls

CG/SG SLDL

CG/SG Bent-over Rows

CG/SG Shrugs

Push Press

Snatch Balance

Jerk Recovery

Suggested gear: Weightlifting shoes

Straps

Chalk Liquid chalk?

Olympic lifts can provide much higher power outputs

The lifts are generally safe when properly taught and supervised

It’s important to get kids started quickly, but without sacrificing technical proficiency

You can use accessory lifts to reinforce good technique

Technique can vary between individuals, and this is okay as long as the goals of the lift are accomplished

Dreschler, A. (1998). The Weightlifting Encyclopedia. A is A Communications: Flushing, NY.

Haff, G. G., Whitley, A., & Potteiger J. A. (2001). A brief review: Explosive exercise and sports performance. Strength and Conditioning Journal, 23:13-20.

Stone, M. H. (1993). Position statement and literature review: Explosive exercises and training. National Strenght and Conditioning Assoc. Journal, 15:7-15.

Stone, M. H., Stone, M. E., Sands, W. A. (2007). Principles and Practice of Resistance Training. Human Kinetics: Champaign, IL.