Chapter 11: Olympic Lifting for Performance Enhancement

Question 1

Olympic competition lifts

Answer 1

snatch, clean and jerk

Question 2

Olympic derivative lifts

Answer 2

power snatch, power clean, snatch and clean pulls, back squat, snatch deadlift

Question 3

Olympic lifting prerequisites

Answer 3

high levels of flexibility, mobility, stability, neuromuscular control, and optimal posture

Question 4

Maximum strength

Answer 4

the greatest amount of force generated; typically, during a 1RM lift

Question 5

Reactive strength

Answer 5

a ready response of the necessary strength to a given stimulus

Question 6

Power endurance

Answer 6

ability to sustain high power output for an extended period of time

Question 7

Universal Athletic Position (UAP)

Answer 7

the static starting position for many sports; fulfills SAID principle criteria for using Olympic lifts in training; 1⁄4 squat with feet flat on the ground, weight on balls of feet, hands in front, hips back, knees over toes, shoulders over knees, neutral spine.

Question 8

Neutral spine

Answer 8

posture in which no exaggeration of any normal spine curvature is present

Question 9

Hip hinge

Answer 9

spine remaining stiff and neutral while movement occurs about the hip joint.

Question 10

Deep catch position

Answer 10

maximum triple flexion squat used during “the catch” phase of Olympic lifts; dorsiflexion = 20 degrees, knee flexion = 135 degrees, hip flexion = 120 degrees.

Question 11

Phases of the snatch

Answer 11

getting set, first pull, shift, top pull, amortization, and catch.

Question 12

Phases of the clean and jerk

Answer 12

getting set, first pull, shift, top pull, catch/amortization/possible rebound, get
set/dip/drive of the jerk, catch, and recovery

Question 13

Olympic lifts for OPT

Answer 13

use derivative lifts and teach competition lift technique during Phase 4; use competition lifts and power derivatives during Phases 5 and 6.