This is a video of one of my favourite weightlifters, Ilya Ilyin of Kazakhstan, setting a new Clean & Jerk world record of 242kg last week at the World Weightlifting Championships. He went on to win his fourth world championship, and also has two Olympic gold medals. In 10 years of international competition he is still undefeated. He is one of the best weightlifters of our era! A few key points that beginner weightlifters can take away from watching this lift: 1. Keep your shoulders over the bar for as long as possible during the pull. The bar should only shift behind the shoulders once hip contact is made. Pulling the shoulders back too early will cause a shift in balance making it harder to receive the bar, as well as causing the bar to propel forward . - Always finish the top of the pull (aka extension) before diving under the bar. Try to become as tall as you can - this is important because without it you will lose extra potential bar trajectory (height). - Speed under the bar (once you are technically proficient with the lift) is important because it allows us to secure the correct receiving position. The bar should be caught at the top of the deltoid (shoulder) muscle, but when speed is lacking, the bar will generally be caught on the upper chest resulting in a forward lean and a potential failed lift. - When splitting the feet into the jerk, notice Ilyas feet only come slightly off the ground. A lot of beginner weightlifters jump as they split which is a bad technique that causes a delay in securing the feet, stability and proprioception. Feet should also land at the same time or with the back leg a split second before the front leg. If the front leg lands first it can cause the hips to shift back, resulting in a shift of balance and a potential failed lift. Keep in mind that weightlifting is a game of power and balance - which are two attributes that are on opposite ends of the spectrum. What this means is that even the smallest mistake, angle change, balance shift or position can have a big effect on a lift. This is why the sport is so technical, but also why its amazing to watch! - Dave
Posted on: Wed, 26 Nov 2014 10:44:28 +0000
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