Teaching Olympic Lifting to a large Audience

1. Teaching Olympic Lifting to a large Audience

2. Chris Polakowskicpolakowski@etsd.org Physical Education Teacher for 32 years Coaching Weightlifting for 28 years USA Weightlifting U.S. Senior International Coach

3. Athletes2008 Olympian Carissa Gump

4. 2009 Junior World Team Member: Mat Fraser

5. Two Time Junior Pan Am Medalist and former American Record Holder: Ben Fuller

6. Resume Three other athletes competed at minor International Meets for Team USA In addition, three athletes invited to USA Weightlifting Training Squads 9 Different National Champions 32 National Medalists 47 athletes qualify for a National Meet Team Vermont has won or finished runner-up at 12 Different National Events Appointed Head or Assistant Coach to 5 International Teams Coached at two National Training Squad Camps Taught 30 USA Weightlifting Coaches Courses 2000 Inductee, New England Weightlifting Hall of Fame 2008 Vermont Governor’s Council on Physical Fitness Outstanding Professional VTAHPERD State President and Executive Board member 2004-2008

7. When to Start

8. Age is not relevant • Yes, you should be concerned about age appropriate lifting (Technique needs to be first and foremost when learning the lifts). • Emotional Maturity is the number one factor when deciding who is ready to lift or not.

9. Why do Olympic Weightlifting • A healthy form of physical activity. • Strengthens the muscles, bones, tendons and ligaments. • Reduces the risk of injury. • Slows down the aging process. • An outstanding means of developing athletic potential (Strength, Speed, Agility, Technique and Power).

10. Lift in a way muscles are used in movement

11. Getting Started (The Snatch) • Part whole method. • Work backward from finish to the start. • Move only as fast as the athletes can handle.

12. Getting Started (The Snatch) • The snatch grip – Bring elbows up even to height of shoulders. Inside of elbows at 90 degrees. Grip bar. Relax elbows.

13. Starting out. Set position.Back is rigid and tight. Chest is expanded. Stomach is pulled in. Curve of spine stays in it’s natural state.

14. Over-head Squat • Feet Shoulder width apart. Bar located over shoulders. Elbows straight. Toes slightly turned out. Push hips slightly back behind heals as the athlete descends. Back is tight and straight. Knees track in line with the toes.

15. Hang Snatch from above the knees • Weight of body on heels. Bar mid thigh to hip. Arms straight. Bar tight to body. Knees slightly flexed. Back straight.

16. Finishing the pull • Push into the floor (explode). Complete extension of the body. It should be done quickly, with the complete extension.

17. The Catch • Meet the bar as high as possible. Feet move from hip to shoulder distance. Bar over shoulders (Behind ears). Hips land behind heels. Ride the body down to the squat position.

18. The Squat Under Hips sink down and a little bit back. Weight is mostly on the heels. Feet slightly turned out. Knees align with feet.

19. Hang Snatch from below the knees • From the hang above the knees, flex knees until bar is situated below them.

20. Extend the knees back to hang above. Shoulders and hips move at the same rate of speed. (This will not “feel” like a natural movement to a beginner).

21. Snatch from the floor • Bar over where toes meet the foot. Weight on mid foot. • Arms are straight and vertical down from shoulders. • Elbows straight out along bar.

22. Clean Progression • Same as that of the Snatch

23. Hang Clean Above the knees

24. Finishing the Pull

25. Receiving the Clean (The Catch)

26. Riding it down into the Squat

27. Hang Clean Below the Knees

28. Clean From the Floor

29. The Jerk

30. Finished Position