The Olympic Lifting key performance indicators (stable components).
In competitive Weightlifting, the load lifted during each of the movements (Snatch and Clean & Jerk) is the most important variable to success, but to successfully lift heavy loads there are factors which we need to take into consideration to maximise potential performance. In todays blog we will take a look at the technical models for the Snatch, Clean and Split Jerk. A technical model is designed to help analyse how optimal performance and technical efficiency can be utilised to maximise load lifted as well as improve chances of successful lift attempts.
British Weightlifting (BWL) have designed a technical model which consists of stable and variable components. Stable components are the components that have got to be carried out to successfully and efficiently complete the given lift. The variable components are dependent on the individual as certain characteristics will be different, such as height, weight, limb length and individual lifting styles. We will be taking a look at just the stable components during this blog as these should be evident in everybody’s lift if we were to lift optimally.
Fig 1: Visual representation of the Snatch technical model by phasesFig 2: Visual representation of the Clean technical model by phases.
The positions for the Snatch and Clean consist of the same; (1) Start Position, (2) End Of First Pull, (3) Mid Thigh Position, (4) Maximal Extension, (5) Recieve Position, (6) Finish Position. In each of the positions there are KPi’s in which we should look to maximise if we were to look to lift as optimally as possible. This is also a fantastic tool to highlight the exact areas we can work on in our training. For example, this may show me that I am only successfully hitting 1 out of the 5 areas in the 2nd position (end of first pull). I can then use this information to pin point certain movements which will look to rectify such issues. Exercises that I may look to use to improve position during the 2nd phase may consist of Low hang Snatch/ Cleans, Varying Snatch/ Clean Pulls, and movements where I could look to pause in the hang to build strength and confidence at the end of the first pull.
Table 1: Snatch and Clean stable components cited from British Weightlifting (BWL).slightly different to the position of the Snatch and Clean, the Split Jerk is classified by a 5 key position framework set out by BWL: (1) Start Position, (2) Dip Position, (3) Maximal Extension, (4) Receive Position, (5) Finish Position.
Fig 3: Visual representation of the Split Jerk technical model by phases.
The same protocol can be carried out to the example above. We should look to anlyse our own lifts against the key performance indicators identified from BWL. The area which consists of the most unsuccessful points, should be an area of focus in our training. With that being said if the ‘start position’ had 2 unsuccessful areas, and the ‘maximal extension’ phase had 3 unsuccessful points, I would still be inclined to focus on the start position s that is the first area which consists of pointers to be worked on. What you will tend to find, is once you have corrected the faults which happen first in the lift, 9/10 will correct issues which occur later on during the lift.
Table 2: Split Jerk stable components cited from British Weightlifting (BWL).
This IS NOT the only way you can anlyse your lifts to help shape your training program, But this sure does give you some key points to work on. What I tell my athletes to do is to refer back to this when they video their lifts in training. The better you are at analysing your own lifts the better your training becomes, as you are able to make fine adjustments during your training session as apposed to constantly relying on your coach. A coach is their to aid expertise and guidance not to spoon feed you. YOU NEED TO LEARN WHAT YOUR COACH IS LOOKING FOR!
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