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SPH-K 316 > Olympic Weightlifting > Flashcards

Olympic Weightlifting Flashcards

1
Q
A

Snatch Grip Deadlift

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2
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Snatch Grip Pull

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3
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Snatch High Pull

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4
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Muscle Snatch

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5
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Snatch Press

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6
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Snatch Push Press

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7
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A

Snatch Push Press to Overhead Squat

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8
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A

Heaving Snatch Balance

*Power version would have legs above 45 degrees.

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9
Q
A

Snatch Balance

*Power version features legs above 90 degrees.

From Pulling to Squat Stance.

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10
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Drop Snatch Balance

*Has a Power Version.

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11
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Snatch Grip Sots Press

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12
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Full Snatch

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13
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Power Snatch

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14
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Tall Snatch

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15
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A

Clean Grip Deadlift

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16
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Clean Pull

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17
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Clean High Pull

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18
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A

Muscle Clean

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19
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A

Front Squat

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20
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A

Paused One Squat

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21
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A

Paused One and One Quarter

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22
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Three Position Pause

*The second pause should tell the person to go back into squatting position.

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23
Q

(Clean Grip?) Strict Press

A

She raises bar and places behidn her back in clean grip position. Raises the bar up then back down

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24
Q

Behind the Neck Push Press

A

There is knee flexion in here. She bends her knees as she raises the bar above her head. She also bends them as they come back down.

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25
Q

Strict Press From Split Behind The Neck

A

Starting stance is the split stance

Split distance and split width is what this is.

The back leg dips down and gets close to the ground. This is what the strict press is.

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26
Q
A

Push Press from Split

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27
Q
A

Jerk Press from Split (Clean Grip Behind the Neck)

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28
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A

Strict Press from the Front Rack

NO KNEE BENDING

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29
Q
A

Push Press from Front Rack

*THERE IS KNEE FLEXION

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30
Q

Starting stance for snatch?

A

Pulling Stance

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31
Q

Snatch Grip Deadlift

A

You pick up the bar. You go from the Pulling Stance, bend down to pick up the bar in this position and raise it. You then hold it. This one is very easy.

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32
Q

Snatch Grip Pull / Snatch Pull

A

You pick up the bar. You bend down to pick up this bar in this position and you raise it. When nearing its competition, you shrug up and pull the bar up, without bending the elbow. (You shrug in the final second)

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33
Q

Snatch High Pull

A

Same thing as before but she lets the elbows move. When moving upward, she jerks the bar up (allowing it to get airtime in a way). When the jerks her shoulders upward and the bar reaches the top of her trip, she will allow it to go back down to a normal position.

34
Q

Muscle Snatch

A

In this one, as the bar is moving upward, it swings slightly into the pockets, before being raised all the way above her head. The knuckles went from down to up, and it turned the load over. The point of action here would be at the pockets.

35
Q

Press

A

A variation of this is the Snatch Grip Press.

The bar is originally resting on the shoulder. She then presses up.

36
Q

Push Press

A

Shallow flexion extension of the knee, and then she raises the bar. She bends the knee slightly before raising the bar above her head. Steps out and it starts on the shoulder.

37
Q

Push Press to Overhead Squat

A

She gets in her training squat stance when the bar is overhead and she then moves vertically downward until she touches the ground or close to.

Push Press occurs to dampen compression of the spine. This occurs when she is lifting the bar and when it is coming back to the body. Elbow and Plantar Flexion touches her body because her back heels touch the ground. Absorption is loading the load after it touches her, shallow knee flexion. This is a skill to be safe. After she touches ground, they rebend the knee.

38
Q

Power Heaving Snatch Balance

A

This occurs squat stance to squat stance. She starts in training squat stance, and does one mini jump, in order to get the bar over the head and landing here as well. She jumps up slightly to raise it above the head and stays above 45 degrees, with the hips being above the knee. Hips have to be above the knee. The bar starts in front of her.

39
Q

Power Snatch Balance

A

You are going from Pulling to Squat Stance. Bar on their shoulder, and then does a mini jump to get it above head. Training Squat Stance.

40
Q

Power Drop Snatch Balance

A

Testing Squat Stance is where she starts. The knees were not bent. The bar stays at the same height. IT goes from her shoulder and she raises it above her head, but at the same time squatting down and staying in the position

41
Q

Heaving Snatch Balance

A

The bars goes over her head from in front of her and raises it above her head. At the same time, she squats down all the way to the floor. Landed low so there is no power.

42
Q

Snatch Balance

A

Bar is on the shoulder, and raised above the head. When raised above the head, she also squats all the way to rock bottom. Footwork is Pulling to Squat Stance. (This is important, the stance is).

43
Q

Drop Snatch Balance

A

The bar kind of stays at the same height. She raises the bar above her head and at the same time , squats down all the way. Goes Squat Stance to Squat Stance.

44
Q

Snatch Grip Sots Press

A

She can do any of the preceding movements in order to get to rock bottom. Once the Push Press is completed and is above her head, she squats down all the way and then lowers the bars, making sure to add compression to the spine beforehand. She then raises the bar all the way before her herself raising up.

45
Q

Tall Power

A

Her starting position is should shrugged with the bar in her hand. Point of action happens immediately from toes to shoulder. She then jumps and during that jump, swings it upward and raised above the head while leading at a semi squat stance (at about 45 degrees)

46
Q

Tall Snatch

A

Same starting as before. When moving the bar above the head, she squats all the way down and holds the bar there. When she does the jump, that’s when the bar should go up.

47
Q

Power Snatch

A

We combine everything with high lamping point (hip above knee).

Starting position is on the ground. Grab the bar and raise the bar above the head. Turnover occurs slightly above the knee. She also squats slightly.

48
Q

Full Snatch

A

Grabs the bar and turnover occurs same as before. Raises the bar above the head and hits the floor (squatting to the floor) and then raises back up. This is the most powerful movement.

49
Q

First four snatch movements?

A

Snatch Grip Deadlift

Snatch Grip Pull / Snatch Pull

Snatch High Pull

Muscle Snatch

50
Q

First 5 Movements Snatch Balance Series

A

Press

Push Press

Push Press to Overhead Squat

Power Heaving Snatch Balance

Power Snatch Balance

51
Q

Final 5 Movements of Snatch Balance Series

A

Power Drop Snatch Balance

Heaving Snatch Balance

Snatch Balance

Drop Snatch Balance

Snatch Grip Sots Press

52
Q

Final Four Movements Snatch

A

Tall Power

Tall Snatch

Power Snatch

Full Snatch

53
Q

What grip is the clean in?

A

Clean Grip

54
Q

What position is in front of your arms?

A

The Front Rack

55
Q

Clean Grip Deadlift

A

Where she grabs the bar is synonyms with where she places them of the front rack.

The starting stance is pulling stance.

She then pulls up the bar and holds, just like the snatch grip deadlift.

56
Q

Clean Pull

A

She pulls the bar up from the pulling stance and shrugs.

57
Q

Clean High Pull

A

The elbows flexion is what defines this. She pulls the bar up from the pulling stance and lifts it higher than she did for pull. The weight only comes down after the heels come down, this prevents disaster.

58
Q

Muscle Clean

A

The movement initiated with the leg, but the turnover is upper extremity driven.

This is the movement from the pulling stance and you lift it into the front rack position.

59
Q

Front Squat

A

This was all one rhythm. Healthy rate of motion. Has the bar in the front rack position.

Goes to rock bottom on squat stance

60
Q

Paused Front Squat

A

Some external source sets the tempo.

Sit to rock bottom. Once motionless, she will move when someone says “move”.

Front Rack –> Squat –> Pause –> Front Rack

61
Q

Paused One and One Quarter

A

She will pause at rock bottom. Will come up quarter of the way and drop back down into a squat once again and raise up.

62
Q

Three Position Pause

A

She will use the same movement from paused one and one quarter.

First move will tell her to go to one quarter.

Second move will turn her to go back into squat.

Third move will allow her to return to her starting position.

63
Q

Strict Press

A

She is still in her same hand position from the clean grip. She raises the bar and places behind her back on her shoulder in the clean grip position. She then raises the bar up and then back down.

64
Q

Push Press (Athlete should be able to do more weight in this one)

A

There is knee flexion in here. She bends her knees as she raises the bar above her head. She also bends them as they come back down.

65
Q

Strict Press From Split Behind The Neck

A

Starting stance is the split stance

Split distance and split width is what this is.

The back leg dips down and gets close to the ground. This is what the strict press is.

66
Q

Push Press from Split behind the neck

A

The arm is raised above her head? Knee flexion occurs

67
Q

Jerk Press from Split (Clean Grip Behind Neck)

A

Starting position is the split once again.

This is a jerk from split.

She will dip lower and drive higher, and she will land lower than this.

Both feet can come off the ground.

From her starting split position, once her knee goes down, she will raise the bar above her head. Her knee in the back leg will also be lower than how she once started.

68
Q

Strict Press from the Front Rack

A

This is lifting the bar from the front rack above the head and back down.

The best que is packing the head and driving the head rearward (giving yourself double chins) and then iniating the press from the front rock position. Once it passes her eyes, she then unpacks her head. The head is never in a neutral position.

69
Q

Push Press from Front Rack

A

Raises bar above head and head comes all the way forward.

70
Q

Push Press from Split in Front of Neck

A

Knee dips down when raising bar above head.

71
Q

Jerk Press from Split in Front of Neck

A

The recovery is where she started. This features the same movement as jerk press from split clena grip behind neck.

72
Q

Split Jerk from Behind Neck

A

You have the bar behind your neck.

You raise the bar up and at the same time, get into the split position.

73
Q

Split Jerk from the front rack

A

You start in the front rack position.

When extending to raise the bar, you get into the

74
Q

Movements 1-4 for Clean?

A

Clean Grip Deadlift

Clean Pull

Clean High Pull

Muscle Clean

75
Q

Movements 5-8 for Clean?

A

Front Squat

Paused Front Squat

Paused One and One Quarter

Three Position Pause

76
Q

Movements 9-13 for Clean?

A

Strict Press

Push Press

Strict Press from Split Behind The Neck

Push Press from Split

Jerk Press from Split (Clean Grip Behind Neck)

77
Q

Movements 14-18 for Clean

A

Strict Press from the Front Rack

Push Press from Front Rack

Strict Press from Split in Front of Neck

Push Press from Split in Front of Neck

Jerk Press from Split in Front of Neck

78
Q

Movements 19-20 for Clean

A

Split Jerk from Behind the Neck

Split Jerk from the Front Rack

79
Q
A
80
Q
A
81
Q
A

SPH-K 316 (4 decks)

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