POWER TRAINING- OLYMPIC

Question 1

traditional olympic lifts

Answer 1

-1-hand clean (eliminated)
-1-hand snatch (eliminated)
-2-hand clean
-2-hand snatch
-clean + press (eliminated)

Question 2

modern olympic lifts

Answer 2

-clean + jerk (2 movements, requires more motor control)
-snatch (1 movement, requires more mobility)

Question 3

benefits of olympic lifts

Answer 3

triple extension

Question 4

power lift

Answer 4

catches bar in 1/4 squat position

Question 5

traditional lift

Answer 5

goes into full squat position

Question 6

power clean primary muscles

Answer 6

total body

Question 7

power clean FMS requirements

Answer 7

all

Question 8

power clean exercise requirements

Answer 8

-barbell front squat
-deadlift

Question 9

power clean:
-movement type
-single/multi-joint
-modality

Answer 9

-4 phase pull power movement
-multi-joint
-power exercise

Question 10

power snatch primary muslces

Answer 10

total body

Question 11

power snatch FMS requirements

Answer 11

all

Question 12

power snatch:
-movement type
-single/multi-joint
-modality

Answer 12

-4 phase pull power movement
-multi-joint
-power exercise

Question 13

hang

Answer 13

initiated higher than knee rather than floor

Question 14

position 1

Answer 14

high

Question 15

position 2

Answer 15

mid, traditional hang

Question 16

position 3

Answer 16

low, below knees
-varies with athlete

Question 17

clean prerequisites

Answer 17

-back squat
-front squat
-deadilft

Question 18

which position do we use for a clean with athletes

Answer 18

position 1
-because easiest

Question 19

4 phases of a clean

Answer 19

-starting phase
-1st pull
-transition
-2nd pull
-catch

Question 20

clean- starting phase

Answer 20

-start with feet placed between hip + shoulder width apart with toes pointed slightly outward so the knees track directly over the feet
-squat down with the hips lower than the shoulders + grasp the bar evenly with a shoulder-width (or slightly wider), pronated grip
-position the arms outside the knees with the elbows fully extended + pointed out to the sides
-position the bar approximately 1 inch in front of the shins + over the balls of the feet
-just before liftoff, observe the preparatory body position + lifting guidelines to place the body in the correct position to lift the bar off the floor; all reps begin from this position
-exact positions of the torso, hips, knees, + bar are related to the lifter’s body segment length + lower body joint flexibility

Question 21

clean- 1st pull

Answer 21

-begin the exercise by forcefully extending the hips + knees; keep the torso constant in relation to the floor, do not let the hips rise before or faster than the shoulders, + keep the back neutral or slightly arched
-maintain full elbow extension, with the head in line with the spine, + the shoulders over or slightly ahead of the bar
-keep the bar as close to the shins as possible; the barbell should slide up the thigh, or remain very close to the thigh, as it accelerates upward

cues:
-tension (arms locked, chin out, shoulders out front); “pull the body under the bar”
-chest rises at the same rate as the hip, back stays at a constant angle
-bar is pulled tight up towards the shin

Question 22

clean- transition

Answer 22

-as the bar rises to just above the knees, thrust the hips forward + slightly flex the knees to move the thighs against, + the knees under the bar
-as the knees flex, shift the body’s weight forward toward the middle of the feet, keeping the heels on the floor
-maintain a neutral or slightly arched back, with the elbows fully extended + pointed out to the sides, the shoulders over or slightly ahead of the bar, + the head in line with the spine
-at the finish of the transition, the body is in position for the second pull (power phase)

Question 23

clean- 2nd pull

Answer 23

-from this position with the bar on the thighs between the knees + middle of the thighs, start the second pull by forcefully + quickly extending the hips, knees, + ankles
-the bar should pass as close to the torso as possible
-keep the shoulders over the bar + the elbows extended as long as possible while the hips, knees, + ankles are extending
-as the lower body joints fully extend, rapidly shrug the shoulders
-the elbows should be kept extended + pointed out to the sides during the shrugging movement
-as the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar
-continue to pull with the arms as high + as long as possible with the elbows moving up + out to the sides
-the upwrad momentum from the triple extension will result in an erect or slightly hyperextended torso + head, + the feet may come off the floor

Question 24

snatch prerequisites

Answer 24

-overhead squat
-front squat
-deadlift

Question 25

snatch hang, power, + different positions

Answer 25

same as clean

Question 26

snatch directions

Answer 26

-begin the exercise by forcefully extending the hips + knees. these joints must extend at the same rate to keep the torso angle constant in relation to the floor. Do not let the hips rise before or faster than the shoulders. Maintaining the neutral (or slightly arched) spine position while shifting balance slowly from over the middle of the feet toward the heels helps in maintaining a constant torso angle
-the elbows should still be fully extended, the head neutral in relation to the spine, + the shoulders over or slightly ahead of the bar
-as the bar is raised, it should be kept as close to the shins as possible; slightly shifting the body’s weight back toward the heels as the bar is lifted will promote proper bar trajectory
-the bar should be near to or in contact with the front of the thighs near the inguinal fold. Initiate a fast upward motion by quickly extending the hips, knees, + ankles. Note that ankle extension here refers to plantarflexion
-the bar should pass as close to the body as possible
-maintain a torso position with the back neutral or slightly arched, the elbows pointing out to the sides, + the head in line with the spine
-keep the shoulders over the bar + the elbows extended as long as possible while the hips, knees, + ankles are extending
-as the lower body joints fully extend, rapidly shrug the shoulders. the elbows should be extended + pointed out to the sides during the shrugging movement
-as the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar. The upper body movements are similar to the upright row exercise, only with a wider grip. The elbows move up + out to the sides
-continue to pull with the arms as high + as long as possible
-because of the triple extension of the lower body + the pulling effort of the upper body, the torso will be erect or slightly hyperextended, the head will be slightly back, + the feet may lose contact with the floor

Question 27

push press primary muscles

Answer 27

total body

Question 28

push press FMS requirements

Answer 28

all

Question 29

push press:
-movement type
-single/multi-joint
-modality

Answer 29

-3 phase push power movement
-multi-joint
-power exercise

Question 30

push press stages

Answer 30

-dip phase
-drive phase
-extension phase

Question 31

push press- dip phase

Answer 31

-the dip is characterized by a countermovement involving simultaneous flexion of the hips, knees, + ankles
-total joint displacement should be small + performed under control at all times, ensuring that the bar is moving vertically down
-horizontal derivation of the bar during this phase is undesirable, + may be indicative of reduced force application vertically. coaches should be wary of the athletes who “dip” through their toes—feet should remain flat throughout this phase
-a minimal amount of time should occur between. The end of the dip + the start of the drive phase

Question 32

push press- drive phase

Answer 32

-an explosive triple extension of the hips, knees, + ankles occurs vertically
-the momentum is used to accelerate the bar or dumbbells above the head as explosively as possible. It should be noted that the bar path may not be “strictly vertical” when performed from the front position as the head must retract to allow for the accelerating bar path
-however, if performed from behind the neck, it may be easier for the bar to travel in a completely vertical direction. In turn, this may facilitate higher levels of power which have been noted in comparable exercises such as the split jerk
-note that hips are what allows for bar to go up, not the arms

Question 33

push press- extension phase

Answer 33

full extension at the elbow joints is required to complete the lift + how easily that is achieved is dependent on load

Question 34

progression including push press

Answer 34

shoulder press ->
push press ->
push jerk ->
split jerk

Question 35

push jerk stages

Answer 35

-dip
-drive
-catch
-recovery
only upper body involvement in push jerk is stabilizing the weight, but lower body is what drives this movement; vertical press