stupid olympic lifts shit

Question 1

Push Press: Start/prep, dip, drive, catch

Answer 1

start: Pronated grip(clean grip)
Feet shoulder/hip width apart

Dip:
Flex hips + knees at controlled speed downward, dont exceed quarter squat (10% of height max)

Drive:
Quickly extend hips, knees, ankles and elbows to move bar overhead

Catch:
press up the rest of the way until the elbows are fully extended

Question 2

Push jerk: start, dip, drive, catch

Answer 2

Start- pronated clean grip, feet hip width or slightly wider

Dip
-flex down to max of a quarter squat

Drive
-forcefully extend hips, knees, ankles, elbow to move bar overhead

Catch
-quickly flex hips and knees to dipped pos while extending elbows so that the bar is received overhead at the same time bar reaches top pos

Question 3

Power clean: Start, first pull, trans, second pull, catch

Answer 3

Start-
Squat down and grab bar w pronated grip
bar should be 1 inch in front of feet

1st pull:

• Forcefully extend hips and knees
• keep torso-floor angle constant

Transision:

• As bar rises above the knees, thrust the hips forward and slightly flex the knees to move the thighs under the bar
• keep elbows out to the side

Second pull:

• rapidly extend hips, knees and ankles (keep heals on floor)
• keep elbows extended and out to sides
• when lower body reaches full extension, rapidly shrug shoulders upward
• as shoulders reach their highest elevation, flex elbows and pul body under bar

Catch-
After the lower body fully extended, pull body under bar and orate arms around under the bar
simultaneously flex hips and knees to quarter squat position
-oncr arms under the bar, lift elbows to parallel to floor

Question 4

Snatch- start, first pull, trans, second pull, catch

Answer 4

Start:

• Snatch grip
• extend elbows and keep them pointed to side
• bar 1 inch infant of feet

First pull:

• Lift bar by forcefully extending hips/knees
• keep elbows fully extended and out to side

Transition:
-As bar comes just above knees, thrust hips forward and slightly flex knees to move thighs under the bar

Second pull

• Rapidly extend the hips, knees, ankles
• rapidly shrug shoulders with the elbows fully ext
• as shoulders reach max pos, flex elbows to being pulling body under bar

Catch:

• Flex the hips/knees to quarter squat pos
• once under bar, catch bar behind ears
• then stand up straight

Question 5

how tall should tire be

Answer 5

not taller than the athlete standing height

Question 6

Sumo tire flip technique

Answer 6

sumo style start (feet wide, hands in close)

-once tire has been raised to the hip/chest, the hands are rotated so that a forward pressing action can happen

Question 7

Back lift tire flip technique

Answer 7

hip width feet and pull up in conventional deadlift style

-once up the rands are repositioned so that a forward press can be done

Question 8

Shoulder against tire technique

Answer 8

Adress tire by kneeling behind it, feet placed in a hip width pos with ankles dorsiflexed and place chin/shoulders on tire

• grip tire w supinated grip
• transision COG towards tire and raise chest
• initiate the flipping mvmt by extending the knees and hips and move forward 2/3 steps
• flex one hip and forefully strike the tire with quads of that leg
• immediatly reorient hands into pronated grip

Question 9

Common flaws with tire flipping

Answer 9

• placing feet too close: will have to round back etc
• Hips rise faster than shoulders
• a lifting motion is done instead of a pushing motion

Question 10

How to spot tire flip

Answer 10

2 spotters who are pos on either side of the athlete