The snatch and jerk of the barbell is classic exercises performed in weightlifting competitions. They demand more than physical strength, but also high level coordination. When working with large weights a clear understanding of the physics of movements and practicing correct technique becomes the main component of success.
Both the barbell snatch and the barbell jerk are complex multi-part exercises. Each phase of the barbell movement during their execution has its own name. This is done for convenience and the best understanding of the physics of motion. Let's consider these phases further.
Dash and jerk phases
- The half-squat is a small squat.
- Ejection - a sharp push of the projectile upwards.
- Squat - going under the bar.
- Squat Rise - The final lift with a barbell on outstretched arms.
- Fixation is the end of the movement.
Dash
This is the first exercise to be performed in weightlifting or powerlifting competition. Next, the jerk technique will be considered, including the features of the execution of each of its phases.
Exercise "jerk". Start
In the starting position, the athlete stands in front of the apparatus in such a way that his shoulders are strictly above the bar, and the toes of his toes are under it. At the same time, the feet are spaced shoulder-width apart, the pelvis is laid back, there is a natural deflection in the lower back, the gaze is directed forward. Minor differences in starting position are allowed depending on the height and proportions of the athlete's body.
The bar is taken with a "lock" grip. Legs, body, arms and projectile must form a single rigid frame.
Thrust
The bar is lifted off the floor due to the powerful force of the legs and back and rises above the knees. The bar moves along the legs, not vertically, but slightly towards itself. The arms and back in this phase of the movement are absolutely straight. The lifting of the barbell from the platform is calm, then the speed of the projectile increases sharply.
Undermining
This is the moment of imparting acceleration to the projectile due to full extension of the legs and straightening of the body with access to the socks. The effort should be sharp and powerful. The arms are still straight. During the detonation, the athlete tilts the torso back and raises the shoulders.
Sitting (leaving)
Thanks to the acceleration committed during the detonation stage, the bar, as they say, takes off upward. In this phase, the athlete must have time to quickly get hooked under it. When the bar has lost its acceleration and is already moving down, it is much more difficult to take it.
During this phase of movement, the back remains arched, the pelvis is laid back. Hands actively interact with the projectile. The athlete takes the barbell on outstretched arms (when performing a snatch) or on the chest (if a push is planned further).
The athlete's legs can be in different positions:
- Low gray (raznozhka), thighs are pressed to the stomach.
- Scissors, one foot in front, the other in the back, as in a deep lunge.
A quick and correct squat creates an optimal "base" for the next lift.
Squat Rise
Immediately from the squat, due to the powerful effort of the leg muscles, the athlete rises to an upright position. The pelvis moves along a trajectory from the bottom up and a little back, the back remains arched.
Fixation
The athlete takes the final position, clearly fixing the projectile on outstretched arms (in the case of a snatch) or on the chest (if a push is further performed).
Push
This exercise is performed second in a weightlifting competition. To perform the clean and jerk, the athlete rises after the squat and fixes the position. In this case, the body should be strictly vertical while maintaining the deflection in the lower back, the feet are spread wider than the shoulders, the position is as stable as possible. The elbows are pulled forward and the pelvis is pulled back a little. At the same time, the bar of the bar lies on the chest, the head is slightly abducted, the gaze is directed slightly above the horizontal.
Exercise "push". Semi-sub-seated
The athlete squats shallowly, pulling the pelvis back, but maintaining an upright position of the body. The movement should not be performed too quickly, as in this case the bar will come off the chest and a powerful push will not work. It is necessary to use the properties of the elasticity of the projectile. A deep squat in this phase of the exercise will also significantly complicate the subsequent pushing out, so you do not need to bend your knees too much.
Ejection
Immediately from the half-seat, the athlete pushes the projectile vertically upward with a sharp and powerful movement. The phase ends with almost complete extension of the legs, going on toes and lifting the shoulders. The bar is given a sharp acceleration, as in the case of the "blast" discussed earlier.
Subseat
While the bar is moving up, the athlete quickly goes under it, extending his arms and taking the projectile to complete the movement. As in the case of the snatch, the position of the legs in the squat can be either "split" or "scissors".
Squat Rise
Exit to the vertical position. The bar on outstretched arms is retracted behind the head, the body is straight, there is a deflection in the lower back, the pelvis is slightly retracted. The gaze is directed horizontally.
Fixation
The athlete completes the exercise.
Working muscles
In conclusion, we can say that weightlifting is named as such for a reason. The point is that both the snatch and the clean and jerk require excellent physical fitness, well-developed musculature and good coordination skills. When performing these compound exercises, the whole body works, and the muscles of the back, legs, arms and shoulders receive the greatest load.
It is better for novice athletes to refrain from performing these competitive exercises. First of all, it is worth starting to master the deadlift, bench presses and squats.
Variations of various strength exercises used in CrossFit. In particular, such an exercise as a jerk to a stand from a hang, etc. The weight is used, of course, less than in weightlifting.
- Why should you do a barbell push?
- Exercise technique
- Mistakes of novice athletes
- Official sports standards
- How to achieve an increase in power indicators at a point?
- Crossfit workouts with a barbell push.
- Feet shoulder width apart;
- Hands hold the bar slightly wider than the shoulders with a "lock" grip;
- The toes are slightly apart, the center of gravity lies on the heels;
- We keep the back perfectly straight, while maintaining the natural lordosis in the lower back;
- Shoulders are taken slightly back, the gaze is directed forward.
What is required
The clean and jerk is one of the classic weightlifting exercises that has migrated to functional crossfit training.
Due to the technical complexity of the exercise, as a rule, the barbell jerk is included in training program more experienced and trained athletes, however, many beginners try to do the clean and jerk (unfortunately, often incorrectly) in their training. In our today's article, we will share with you a teaching methodology correct execution pushing the barbell and help to minimize the risk of injury.
What we have today according to plan:
Why is this exercise needed?
As a child, even before I seriously began to get involved in sports, I loved watching weightlifting competitions. This is true great sport, and many athletes, such as Yuri Petrovich Vlasov, Leonid Ivanovich Zhabotinsky, Vasily Ivanovich Alekseev and others, left a truly huge sports heritage, and their phenomenal results continue to motivate athletes from all over the world even after decades.
Weightlifters perform a barbell clean and jerk as part of a competition, and their main task is to lift greatest weight... In CrossFit, we pursue a slightly different goal, doing the clean and jerk primarily to increase tonnage and overall training intensity.
I don’t know about you, but for me the complexes that contain the barbell push are the most difficult because of the decent working weights and the need to follow the correct technique unquestioningly. If you read the total tonnage for a workout, you get a huge number. But after completing all the complexes, no matter how difficult they are, a feeling of satisfaction comes, as I realize that I have worked 100%.
During the barbell push, the following muscles work: quadriceps, glutes, spinal extensors and deltoid muscles... Therefore, I recommend correctly distributing the load during the week, for example, not doing heavy weightlifting exercises in one workout and heavy deadlifts and front squats on another. Thus, your muscles simply will not have time to recover, overtraining will come, which will lead to a complete lack of progress in training, constant muscle pain, chronic fatigue, sleep disorders and central nervous system depletion.
Barbell push technique
Due to the technical complexity of the exercise, I recommend that you seek help from a competent specialist. Below I will try to describe in as much detail as possible the correct technique for performing the push, but only with a look from the outside can you soberly evaluate the technique, point out mistakes and help the ward achieve the desired result.
The standing jerk is a technically challenging exercise, and professional weightlifters have been honing the technique for years. The jerk of the bar implies a huge range of motion, and the movement itself consists of several stages: ripping the bar off the floor, undermining, squatting, pushing and squatting "scissors". Each stage should be worked out separately in order to fully understand the biomechanics of movement. In no case should you rush if you are not given a separate stage. Start practicing them with minimal weights until the trainer is happy with your technique. After that, you can start performing the push, again, starting with small weights.
Breaking the bar off the floor
Starting position:
Our task is to lift the barbell off the floor with the help of a powerful effort from the legs and back and give it the proper acceleration in order to throw it onto the chest. Raise the bar just above the knee, while the bar should be as close to the shin as possible.
Undermining
In order to give the barbell acceleration and throw it on the chest, you need to straighten your legs and body, stand on your toes (a small jump is allowed), bend your arms and “accept” it with your chest, while at the same time starting to lower yourself into a squat. In this case, the elbows should be brought out in front of you.
Sub-sit
When the bar is at the level of the solar plexus, we begin to squat under it, while starting it with the movement of the shoulders to the chest. If everything is done correctly, approximately in the middle of the squat, the bar should "fall" on your chest. We sit down with her on our chest in full amplitude, get up and fix ourselves. We have a couple of seconds to gather our strength and prepare for pushing out. During the push of the bar, the elbows should be kept turned away from each other so that the bar is not on your chest, but on your shoulders.
Ejection + scissor squat
With an explosive movement of the legs and buttocks, we begin to push the bar upward, while performing the “scissor” squat. Some weightlifters perform the split squat, but due to the anatomical features of most people, the scissor squat is easier for them and allows them to lift more weight. We make a small jump, bringing one leg forward and the other back. The movement resembles barbell lunges. As soon as we have caught the balance point, we put back leg to the front and fix in this position. The barbell can now be dropped to the floor.
Detailed training in the technique of pushing the barbell on the video:
Another helpful video:
Common beginner mistakes
- The pushing out of the bar is carried out primarily due to the efforts of the quadriceps and buttocks, while the deltas and triceps are responsible for stabilizing the projectile. Do not confuse the clean and jerk with a schwung or an army press, here we are not shaking our shoulders, we are breaking the laws of physics.
- Do not snatch and jerk with regular sneakers or sneakers. Do not regret a few thousand rubles and buy specialized high-quality weightlifting shoes, they will help keep the body in correct position during the squat. At one time, I added 40 kg to the squat with a barbell in two workouts, simply by switching from sneakers to weightlifting shoes. The clean and jerk progress was not long in coming either.
- See a sensible trainer. On your own, you can hardly put the correct push technique, only with a look from the outside can you make adjustments to the technique, relying on individual anatomical features organism.
- Pay particular attention to stretching your hands and elbows. When the bar is placed on the chest and the elbows are pulled forward, the joints and ligaments are under enormous stress. Use static-dynamic exercises to further strengthen your ligaments and tendons.
Standards
Table of standards for men (amount: jerk + snatch, kg):
| Weight category | Combined event (kg) | ||||||||
| Adults | Boys 11-15 years old | ||||||||
| MSMK | MC | CCM | 1 | 2 | 3 | 1 jun | 2 jun | 3 jun | |
| 34 kg | — | — | 90 | 82 | 76 | 70 | 64 | 58 | 52 |
| 38 kg | — | — | 105 | 96 | 88 | 80 | 72 | 64 | 56 |
| 42 kg | — | — | 120 | 110 | 100 | 90 | 80 | 70 | 60 |
| 46 Kg | — | — | 130 | 119 | 108 | 97 | 86 | 75 | 64 |
| 50 Kg | — | 180 | 150 | 137 | 124 | 110 | 96 | 82 | 68 |
| 56 kg | 255 | 205 | 170 | 154 | 138 | 122 | 106 | 90 | 74 |
| 62 kg | 285 | 230 | 190 | 170 | 152 | 134 | 116 | 98 | 80 |
| 69 kg | 315 | 255 | 205 | 185 | 165 | 145 | 125 | 106 | 87 |
| 77 kg | 350 | 280 | 235 | 210 | 187 | 164 | 141 | 118 | 95 |
| 85 Kg | 365 | 295 | 250 | 225 | 200 | 175 | 151 | 127 | 103 |
| 94 kg | 385 | 310 | 260 | 235 | 210 | 185 | 162 | 137 | 112 |
| +94 kg | — | 315 | 265 | 240 | 215 | 190 | 167 | 142 | 117 |
| 105 kg | 400 | 320 | 270 | 245 | 220 | 195 | — | — | — |
| +105 kg | 415 | 325 | 275 | 250 | 225 | 200 | — | — | — |
Table of standards for women (amount: jerk + snatch, kg):
| Weight category | Combined event (kg) | ||||||||
| Adults | Girls 11-15 years old | ||||||||
| MSMK | MC | CCM | 1 | 2 | 3 | 1 jun | 2 jun | 3 jun | |
| 34 kg | — | — | 80 | 72 | 66 | 60 | 54 | 48 | 42 |
| 36 kg | — | — | 85 | 77 | 71 | 65 | 58 | 51 | 44 |
| 40 Kg | — | — | 90 | 83 | 76 | 69 | 62 | 55 | 48 |
| 44 kg | — | 120 | 100 | 92 | 84 | 76 | 68 | 60 | 52 |
| 48 kg | 165 | 130 | 105 | 96 | 88 | 80 | 72 | 64 | 56 |
| 53 kg | 180 | 140 | 115 | 106 | 97 | 88 | 79 | 70 | 61 |
| 58 kg | 190 | 150 | 125 | 115 | 105 | 96 | 86 | 76 | 66 |
| 63 kg | 205 | 160 | 135 | 125 | 115 | 104 | 93 | 82 | 71 |
| 69 kg | 215 | 170 | 145 | 135 | 125 | 113 | 101 | 89 | 77 |
| 75 Kg | 225 | 180 | 150 | 138 | 127 | 116 | 105 | 94 | 83 |
| +75 kg | — | 185 | 155 | 143 | 132 | 121 | 110 | 99 | 88 |
| 90 Kg | 230 | 190 | 160 | 150 | 140 | 130 | — | — | — |
| 90 kg + | 235 | 195 | 165 | 155 | 145 | 135 | — | — | — |
How to progress on the clean and jerk?
The secret of a powerful push is to work out individual phases of movement and perform auxiliary exercises.
Crossfit complexes
The table below contains several CrossFit workouts containing a barbell push. Attention: this is definitely not suitable for beginners, as it combines all the elements of a truly "hardcore" training, namely: heavy working weights, high intensity, the explosive nature of the exercise, a huge tonnage and a complex load on all muscle groups.
Barbell push is a competitive movement in weightlifting, which practically affects all muscle groups and consists of several phases. In general, all exercises in heavy athletics consist of several phases, which facilitates the process of studying technology. Barbell push consists of breaking the bar off the floor, pulling, taking the barbell to the chest and shvun-ga or pushing into the scissors. Beginners are advised to first learn the technique of getting back squats and the army bench press, then the deadlift, after which they include the barbell lifts in the program. -no-time-me-but from-ra-ba-you-vaya all the movement is whole-lump with a stick. All this is necessary in order to develop a technical mastery, there is nothing to look for in weightlifting without something.
The jerk of the bar is not such a difficult exercise as the snatch, but in it the power indicators are op-de-de-la-yut, first of all, not by the strength of the muscles, but by the skill of the athlete ko-or-di-ni- to break their work, that is why it is so important to permanently improve their technical mastery. The strong ha-rak-te-ris-ti-ki of the muscles are certainly just as important, but for the most part they should be trained in exercises that are, as it were, between us-mi eta-pa-mi so-roar-no-va-tel-th movement, or in special general-development-vi-va-yu-shih exercises. This does not mean that in training cha-zhe-lo-at-le-ta there is no place for strong jerks or jerks, but they are only an element of a go-to-ki, to-complete and to-top the whole the rest of the friction process.
Muscle and joint work
Weightlifting from other strength sports, for example, pa-uer-lift-ting-ga, is distinguished by the extraordinary di-na-mich-ness of all co-rev-no-va-tel movements, therefore during their half-time, the load is not only taken by the fast muscular system, but also slow mice-wolves. Slow fibers, basically, con-cen-three-ro-vains in the post-tu-ral muscular layers, which in-ner-vi-ru-are entirely, so that, a push for act-tvu-em all of them. Fast muscle fibers are located in the upper muscles, whose work is more in-di-vi-doo-a-li-zi-ro-va-na. But in this case, the athlete loads all the muscles, just the degree of their inertia is different depending on the phase of the exercise.
During the barbell push, almost all muscle groups receive a load, which, in turn, loads almost all joints, but in the first phase, more nor hip joint, and in the final - shoulder and knee. It is precisely this that is the reason for the complexity of the coordination of movements, but at the same time, it is precisely because of the fact that the load ras-pre-de-la-is-Xia between a large number of muscle groups, and it is possible to lift such impressive weights. True, you can't do without races here, so everyone who wants to do weightlifting, or wants to include ty-lo-at-le-ti-chi-ch-ki exercises in their third no-ro-voc-no program, no-ob-ho-di-mo to take time stretching .
Barbell push - scheme
1) Get into the starting position, as in the classic deadlift, only the socks look to the sides, and the barbell is locked, that is, cover the big finger with the rest of your fingers.
2) You begin to "perform" the deadlift, but when the bar is over the knee, there is a snatch, as in lifting the bar to the chest.
3) Performing a detonation, you simultaneously go out on your toes and pull up the tra-pe-chi-ei barbell, pulling it up with your feet and performing broach
, and at the point when the bar is max-si-mal-but you-so-ko, you pod-ki-dy-wa-e-te up, "freeing from it" and at one time under it, under-sa-zhi-va-e-tes, in general, perform lifting the barbell to the chest.
4) When the bar is on your chest, you sit down a little, and push it up, as if you were not army press, but after the bar crosses the line of the eyes, it is not-ob-ho-di-mo to get hooked under it.
5) The squat is performed either as a shvung, or as a scissor split, which each at-year decides for himself individually, since, depending on the constitution, it is more convenient for everyone to push in his own way ...
Barbell push - special exercises
1) The push into the low sit is a classic push, during which the athlete, pushing the bar-gu up in the final phase, performs a full squat.
2) Pushing off the plinths is doing classic push barbells from a platform of 15-20cm, for example, you can use 50kg thick weightlifting pancakes.
3) The push of the chest is the execution of only the final phase of the exercise, without lifting the barbell to the chest, that is, the athlete simply removes the barbell from the rack.
4) Pause Jerk - This exercise involves a 1-3 second delay at half-time-half-time or full-time before completing the exercise.
5) A push from behind the head is, in fact, a push from behind the head, which allows you to develop mobility of the shoulder joint.
6) Jogging - performing deadlifts with toes spread apart, going out onto the toes and with shrugs in the final phase of the exercise.
Anatomy
The postural muscle layers are mainly concentrated in the limbs, therefore the strength of this muscular system correlates with the likelihood of injury, in connection with which, re-co-men-mind to single out periods for training of this particular muscular system. Also re-co-me-do-e-xia include in the preparation training of ties and su-ho-zhi-liy , since the ability of the nervous system to produce more or less powerful nerve impulses depends on their state. The fast muscular system op-de-de-la-ets the maximum strength indicators of the athlete, therefore, it cannot be pre-neat training. The technical skill of the athlete closes this circle and allows you to use all the or-ga-niz-ma systems to the maximum.
Summing up, it should be said that the push of the bar is effective exercise for the general development of the body, it must be performed all ty-zhe-lo-at-le-tam to work-out the technical skills and it is recommended to include it in power cycle pa-uer-lif-te-ram and bo-di-bil-de-ram. This exercise will be especially useful for age-related athletes, since with age there is a natural atrophy of the postural muscle layers, and exercises like a push can slow this process down. But to the question-ro-su of the integration of this control-of-non-tion in the tre-ni-ro-voc-ny program should be approached once-cleverly and with face-nose-ty, since-as-ku, making technical mistakes, you can inflict your own injury. Be careful, but remember, only the one who does nothing is not mistaken!
The barbell snatch is an exercise that is widely used in weightlifting. In addition, it has gained even more popularity due to the widespread use of this exercise when doing CrossFit. Any polyarticular exercise will not bring you tangible benefits without technically correct execution. This aspect is in the first place in importance. It is best to start learning the barbell snatch using the minimum working weights (empty Olympic bar). As for the barbell snatch technique in weightlifting, everything is not as simple as it might seem at first glance. This aspect is paramount, many athletes spend years perfecting the perfect technique!
Today we will give answers to questions about how and why a barbell snatch should be done, what are the technical features of this exercise and how to show your maximum result in it.
Why do you need to do a barbell jerk?
The barbell snatch is one of those exercises that you can use to assess your level of physical fitness. It is believed that the snatch and jerk of the bar do not directly contribute to muscle hypertrophy. This is not entirely true, such an opinion is a delusion. If you look at the figure of the weightlifter, then we will see the correct and beautiful proportions - massive shoulder girdle, narrow waist, muscular hips. Such proportions will be the envy of every fitness lover. Such figures for most look much more attractive than bodybuilders with their dysfunction or powerlifters with a lot of excess fat. Thus, if you are faced with such a goal as gaining muscle mass, and if you want to provide a complex load for a huge number of large muscle groups at the same time, I recommend including the barbell snatch in your training plan.
How to do a weightlifting snatch correctly?
Observing the technique when performing the snatch of the barbell, you will add in results with each workout, although the progression of loads can take quite a long time. A good stretch is required to perform the snatch correctly. Therefore, before each workout on which you intend to perform this exercise, you should do a series of muscle-warming exercises. Focus on stretching the muscles that will be involved in the snatch. Do different options twine, hanging on a crossbar, to stretch the fascia of the spine extensors and protect themselves from unwanted injury. A thorough warm-up of the rotator cuff is also necessary. Pre-stretch the biceps of the thigh by performing a couple of approaches of the Romanian deadlift or good-morning exercises with light weight.
The whole movement is divided into several stages: breaking the bar off the floor, undermining, squatting, getting up from the squat, fixing at the top point. Let's take a look at each of them:
Breaking the bar off the floor
We hold the bar as wide as possible, as long as there is enough stretch in the pectoral and deltoid muscles. You can use either the classic overhead grip or lock the barbell - pinch thumb everyone else. We put our legs narrowly, but we turn the socks a little to the sides. The back is perfectly straight, it is unacceptable to hunch over at any stage of the snatch. The movement should be as powerful and explosive as possible. The main thing here is speed. The bar should be kept as close to the shin as possible. When he is approximately at mid-thigh level, we move on to the next phase of the snatch - undermining.
Undermining
Undermining is needed in order for the bar to pass the entire amplitude as quickly as possible. This is done with a small jump or rise on toes. Some people also advise striking the bar against the thighs to give the bar additional acceleration. So the bar will literally fly over you. The most important thing is to keep all biomechanical angles accurately. You can not bring the bar forward, it must rise strictly vertically. A fraction of a second after the detonation, you need to sharply drop down - do a dip.
Subseat
It is important to do the squat at the right moment. You need to have time to do this before it stops picking up speed, otherwise you will have to throw the barbell with your hands up. It is unrealistic to do this with a lot of weight. The squat should be quick, but it is by no means a "fall" down. To avoid injury, you need to control your body in every centimeter of the barbell snatch amplitude.
Squat Rise
The laws of physics work in such a way that getting out of the squat is much more difficult than with regular squats. For the same reason, over-head squats are so hard. It is necessary to maintain balance and not let the bar bend to one side or the other. And of course without strong legs and the back is indispensable.
Fixation
At the top point, you need to fully straighten and fix the barbell in straight arms. To do this, we include triceps and deltoid muscles in the work. We wait a second until the inertia has completely disappeared and throw the barbell to the floor.
Common mistakes novice athletes make
- The use of a large working weight in the barbell snatch from the floor by beginners.
Without long-term perfection of the correct technique, it is impossible to achieve serious results.
- Practicing the technique alone. What is a snatch, what is a barbell jerk, it is better to do under the supervision of an instructor or coach. Only he will be able to give an adequate assessment from the outside and direct all efforts in the right direction.
Weightlifting regulations in force
In 2017, at all Russian competitions, any athlete can receive a category by fulfilling the following standard. The standard is assigned by the sum of two movements: snatch and clean and jerk.
Table of bit standards for men
| Weight category (kilogram) | MSMK | MC | CCM | I | II | III | I (th) | II (th) | III (th) |
| 34 | — | — | — | — | — | — | 75 | 70 | 55 |
| 38 | — | — | — | — | — | — | 80 | 75 | 60 |
| 42 | — | — | — | 105 | 95 | 90 | 85 | 80 | 65 |
| 46 | — | — | 135 | 120 | 105 | 95 | 90 | 85 | 70 |
| 50 | — | 180 | 155 | 135 | 120 | 105 | 95 | 90 | 75 |
| 56 | 255 | 205 | 175 | 155 | 135 | 120 | 100 | 95 | 80 |
| 62 | 285 | 230 | 195 | 175 | 155 | 130 | 110 | 100 | 85 |
| 69 | 315 | 255 | 210 | 185 | 165 | 140 | 125 | 110 | 95 |
| 69+ | — | — | — | 195 | 175 | 150 | 135 | 115 | 105 |
| 77 | 350 | 280 | 240 | 210 | 185 | 160 | 140 | 125 | 110 |
| 85 | 365 | 295 | 255 | 225 | 195 | 170 | 145 | 130 | 115 |
| 94 | 385 | 310 | 265 | 230 | 200 | 175 | 155 | 135 | 120 |
| 94+ | — | 315 | 270 | 235 | 210 | 180 | 160 | 140 | 125 |
| 105 | 400 | 320 | 275 | 240 | 215 | 185 | — | — | — |
| 105+ | 415 | 325 | 280 | 245 | 220 | 190 | — | — | — |
Table of bit standards for women
| Weight category (kilogram) | MSMK | MC | CCM | I | II | III | I (th) | II (th) | III (th) |
| 34 | — | — | — | — | — | — | 65 | 55 | 45 |
| 36 | — | — | — | — | — | — | 70 | 60 | 50 |
| 40 | — | — | 95 | 90 | 85 | 80 | 75 | 65 | 55 |
| 44 | — | 120 | 105 | 95 | 90 | 85 | 80 | 70 | 60 |
| 48 | 165 | 130 | 110 | 100 | 95 | 90 | 85 | 75 | 65 |
| 53 | 180 | 140 | 120 | 110 | 105 | 95 | 90 | 80 | 70 |
| 58 | 190 | 150 | 130 | 115 | 110 | 100 | 95 | 85 | 75 |
| 63 | 205 | 160 | 140 | 125 | 115 | 105 | 100 | 90 | 80 |
| 69 | 215 | 170 | 150 | 130 | 120 | 110 | 105 | 95 | 85 |
| 69+ | — | 175 | 155 | 135 | 125 | 115 | 110 | 100 | 90 |
| 75 | 225 | 180 | 160 | 140 | 130 | 120 | — | — | — |
| 75+ | 235 | 190 | 165 | 145 | 135 | 125 | — | — | — |
How to achieve an increase in strength in the snatch?
More than half of your snatch success depends on your progress in the utility lifts. The back room prepares the muscles for hard work in basic exercises... Classic deadlift, snatch grip rows, over-head squats, various broaches should become an integral part training process if an athlete seriously wants to succeed in weightlifting. Training in reduced and increased amplitude also works well. For example, pulling off the plinths will help you do better hitting and squatting, while deadlifts from the pit will improve your speed on a stall.
The principle of periodization of loads is also important. Crossfit and weightlifting are not sports where you can progress from day to day. Sooner or later, this will turn into stagnation, and in the worst case, serious injury. The alternation of the load will allow not to overtrain the muscles and the articular-ligamentous apparatus, and will also help mentally move away from heavy weights and work for wear.
Crossfit complexes with a barbell snatch
Weightlifting exercises formed the basis of more than a dozen functional complexes. We will consider the most interesting of them in the table below.
| Dinner of a mammoth | Do 15 jumps from the chest, 30 double jumps, 15 jumps from the chest, 20 burpees, 20 front squats, 30 double jumps on a rope and 25 barbell snatches. The task is to complete everything in the shortest possible time. |
| The big dirty | Run 400 meters, followed by 40 squats, front squats, and overhead squats. Then again a 400 meter race and 40 push and jerk barbells from the chest and jerks. Then a 400-meter race, 40 power captures of the barbell to the chest and snatches of the barbell. At the end, another 400-meter race. |
| Crossfit Games Open 15.1 | Perform 15 bar raises, 10 deadlifts, and 5 bar jerks. The task is to complete maximum amount rounds in 9 minutes. |
You've already heard about the latest sports medicine sensation. It turns out that the growth of muscle mass is preceded by the multiplication of the number of motor bodies in the muscle. What it is? Have you heard about transformers? This is the same thing, but only in the nerves. Not understood? Then let's start from the beginning. What is a muscle made of, you know? From muscle fibers. How does a muscle grow? Are there more muscle fibers in it? No, not at all. Their number is given by nature. Then how does the same weightlifter become stronger? An increasingly powerful nerve signal enters the muscle, that's how! Well, the relationship between muscle strength and signal strength is direct. Just like in electrical engineering, the higher the amperage, the more powerful the electric motor. The problem with the nerve signal is the same as with the current. Both fade with distance. Electricians found a way out. Place transformers in the path of the current. They receive the weakened signal, raise it to the desired level and send it on to the next transformer. Thanks to transformers, power plants supply power to cities thousands of kilometers away. With nerves, the order of distances is different, but the task is the same: to deliver the signal from the brain to the muscle with a minimum of losses. For this case, nature has just come up with motor bodies. Just like transformers, they maintain the strength of the nerve signal throughout its long and winding path to the muscle.
So, the training effect in weightlifting comes down to an increase in the body's number of motor bodies in the muscles! The more of them, the higher the nerve signal, the more nerve fibers it activates. Well, the more muscle fibers work in a muscle, the stronger it is. That's how it works! The security officer bombards the muscle, and in order to "lighten" the load, to adapt, it multiplies the motor bodies in itself! It is curious that our body responds with such a reaction at any age, even at 90 years old! That is why the decrease muscle strength with age is minimal. Contrary to the opinion of amateurs strength training- this is not at all the prerogative of youth. Start training at 40 and in a couple of three years you will also set records. Let's go back to bodybuilding. A well-known rule: the more weight, the more fibers the muscle includes to overcome it. But in bodybuilding, weights are just small. It turns out that the bodybuilder is vitally interested in increasing the number of motor bodies in the muscle. After all, the more there are, the more fibers will be connected to muscle effort. Here is a direct analogy with the same electrical engineering: if a current is supplied to the lamp, it shines. If not, then no matter how much you flip the switch, there will be no miracle!
And now about the main thing. Our bodybuilding training with more than 8-10 repetitions does not stimulate the growth of the number of motor bodies in any way. Do you understand now? You start to swing, increase strength, and then run into a blank wall. Power Growth Resources muscle contraction exhausted: the motor bodies do not arrive!
How to be? Sports medics gave the answer. The bodybuilder must practice brutal strength training to increase the number of motor bodies. After 3-6 weeks of such hellish work, he returns to his usual training scheme, and the muscles, literally, explode with new growth!
For those who do not understand well, I will explain. Our training thickens muscle fibers, that's all. Due to this thickening, the muscle becomes larger. But our relatively small weights force only part of the muscle fibers to work. They grow in diameter. Newborn motor bodies "connect" new muscle fibers to work, thereby opening up additional growth resources for you. The more fibers thicken, the greater its total growth! Clear?
What are the conclusions? Periods of traditional "pumping" should be interspersed with rough power work. You can, of course, make up for yourself strength program, from bench press, deadlift, etc., however, in this article we recommend that you train like a weightlifter with straight fetters. Yes, the same lifts, jerks, jerks, and some other specifics.
The highlight of this training is that everything is done here in an "explosive" style. Well, any sudden movement, of course, rests on the power of the nerve signal. Hence the growth of pure motor bodies is taken.
A well-known rule of sports says: you get what you train. A slow pace of exercise and split muscle training often turn the bodybuilder into a clumsy hump. Those who have mastered snatch well and barbell tremors are automatically made great jumpers and sprinters. This means that you, having mastered weightlifting exercises, will be able to awaken a real athlete in yourself. And this quality, you see, is as valuable as impressive muscle mass.
How to tune in to strength
One of the most simple ways is to break your "Olympic" program into three parts so that each of your workouts is based on the same type of movement - press, deadlift or squat. This way, you will maintain the split pattern of your training, loading different muscle groups on different days.
For example, on a "pulling" day (Monday), begin your workout with a barbell lift and / or a snatch. Both of these exercises are essentially a deadlift that loads your back muscles, shoulders, biceps, and legs. Then move on to your standard deadlifts, including deadlifts and biceps curls.
On a "press" day (Wednesday), start the program with jerks that are the same muscle groups as the delta, chest, and triceps presses. Continue your workout with your usual bench presses - lying, sitting, etc. It is clear that after pushing the record in the bench press there is nothing to wait, however, upon returning to the classic "pumping", believe me, you will add a lot in this exercise. Finally, on a leg day (Friday), start with barbell jumps and then move on to regular squats and leg presses. The hamstrings can be "finished off" either on the "jerk" or "leg" day (on Wednesday or Friday, respectively).