[Lpo] Levantamento De Peso Olímpico

[FabricioZanchetta 705]

Um pouco sobre técnica:

Look at the pictures you see to the right (click to enlarge). Go ahead, look at them for a minute.

Pretty cool, huh? Yeah, they’re awesome. You know what’s even more awesome? We’re going to learn a very, very important lesson about weightlifting from them. First, let’s lay down a few facts about what we’re looking at.

#1- The pictures were taken at the 2013 European Weightlifting Championships. They were provided courtesy of hookgrip, which is a website organization that currently takes some of the best weightlifting pictures in the world.

#2- The dudes in these shots are some of the best lifters in the sport. One of them is Oleg Chen (RUS, top middle). Apti Aukhadov is there too (RUS, bottom middle), along with Martin Razvan (ROU, top right). You can probably tell just from looking at the weights on the bar…these are some of the finest athletes in Olympic weightlifting.

#3- These particular shots were obviously taken during clean and jerk attempts, right in the middle of the turnover phase where the lifters have completed their pull extension and are “jumping down” into the bottom position. Many coaches refer to this as “pulling yourself under the bar.”

#4- If you’ve learned anything at all about weighlifting, you should know that the top athletes in the world use the exact same movements and technique on all of their lifts. Their light warm-up sets basically look identical to their world record attempts. A great coach once told me, “The best guys in the world make 50 kilos look the same as 150 kilos.” Their consistency and motor patterns are developed to a razor’s edge. Because this is true, we need to understand that these guys aren’t hitting some kind of weird positions in these photos that they only hit with maximum weights. This is what their technique looks like all the time.

So those are just a few important points to know. Now, let’s start getting to the lesson.

There are a lot of ways we could analyze these, but we’re going to specifically focus on what you see with their feet. Obviously, these guys are picking them pretty high up in the air as they descend into the bottom position. Aukhadov, who is probably the best lifter in this particular group, looks like his feet might be 5-6 inches off the platform.

One of the first points I want to make is this…there are some coaches out there (particularly in the US) who would tell you this type of foot lift is wrong. “You shouldn’t lift your feet that high up in the air.” “You don’t want any hang time.” “You need to keep your feet closer to the platform to avoid floating in space during the lift.” These are the comments you would probably hear from these coaches if they were teaching the lifts to beginners and they saw the type of movement you see in the photos above.

In fact, we could do a fun little experiment with these. Let’s say we photo shopped these pics. Instead of the faces of the best lifters in the world, we change them to the faces of some average Joes nobody has ever heard of. And instead of 200 kilos on the bar, we change the weights to 70 kilos, or 90 or whatever. But aside from the faces and the weights, we leave everything exactly the same. Same body positions, feet up in the air. Now, if we took those photo shopped pics and showed them to these coaches I’m talking about, I’ll bet Greg Everett’s bank account that most of them would say, “God, that looks terrible. Somebody needs to teach that guy how to clean. You can’t lift your feet up in the air like that. That’s not the way you’re supposed to do it. You’ll never lift big weights that way.” They would probably follow these statements up with a bunch of technical-sounding babble about physics, quadrangles, tension properties, etc.

Wanna know why I’m so confident that’s what you would hear? Because I’ve heard it, a million times.

People, these pictures are basically indisputable proof that forcefully lifting your feet off the platform as you’re jumping down into the bottom position ISN’T A BAD THING. You’re seeing it from the best lifters on the planet, so it’s obviously not inefficient technique. When you’re lifting weights that are right around the world record, your technique is efficient… regardless of what it looks like. Hopefully that makes sense to you. If it doesn’t, I can’t do nuttin’ for ya.

Now, it’s important to know that you could also find pictures of some other top lifters who are in the exact same phase of the clean as the guys you see above… with their feet much closer to the platform. And you know what? Keeping your feet close to the platform during the turnover ISN’T A BAD THING EITHER. That’s the whole damn point I’m trying to make. There’s more than one way to lift world record weights. Different athletes use different movements, for different reasons. The guys you see above aren’t doing it wrong. You know how we know that? Because they’re the best in the world. If you’re the best in the world at something, you’re not doing it wrong. You’re doing it YOUR WAY. And if some newbie does it the exact same way, the newbie isn’t doing it wrong either. The newbie is moving his/her body in a way that makes the most physical sense to him/her, just like the world champion.

WARNING: It’s important to understand that this doesn’t mean every type of lifting movement is acceptable. I’m not saying, “Everything is okay, nothing is incorrect.” There are definitely some movements that are universally inefficient (rounded backs, looping pulls, jerking in front of your face, etc.) But the issue of whether it’s okay to jump your feet off the platform is an old one that gets disputed by some people who don’t understand the simple facts that are proven in the pictures you see above.

It’s okay to use the type of technique you see here. It’s also okay to use a different type of technique where your feet stay in closer contact with the platform as you’re jumping down to the bottom position. It just depends on the individual. Athletes develop their own styles over time, and the most talented ones (who train in the best systems) become world champions.

These are truths of weightlifting. If anybody disagrees, scroll back up to the top of this and look at the evidence again. Maybe it’ll make sense to you someday. Maybe not…

http://www.catalystathletics.com/article/1795/Weightlifting-Technique-with-Evidence-Lifting-the-Feet-in-th/

[George Augusto 0]

A princípio tá muito volumoso, mas não posso falar muito, meu treino dura 3h também. Se treina 2x tenta programar melhor o volume, como ele sugere a periodização, periodo preparatório, mais volume nos acessórios, já que, aparentemente, é o que tu tá precisando mais, diminui o volume dos olys, particularmente acho que 70-85% já tá bom pra zona de trabalho contínua.

No restante não dá pra opinar muito, não te conheço e não sei como são as tuas reais limitações. Mas não tem segredo, é fazer os exercícios que exigem mais mobilidade, treino de mobilidade junto, etc. Fora isso é tempo de treino mesmo.

Experimenta fazer o overhead squat com a pegada fechada, tipo mais fechada que do C&J.

Ola Covero, obrigado pela ajuda

Acho que me expressei mal. sao 10 semanas fazendo os 5 primeiros exercicios de força , depois eu paro com eles e vou só para o levantamento olimpico

entao é praticamente a metade do volume que vc achou.

eu tenho dificuldade de fazer o overhead squat por falta de mobilidade no ombro se eu fechar mais a pegada dai eu nao desço mesmo

valeu

[FabricioZanchetta 705]

Ola Covero, obrigado pela ajuda

Acho que me expressei mal. sao 10 semanas fazendo os 5 primeiros exercicios de força , depois eu paro com eles e vou só para o levantamento olimpico

entao é praticamente a metade do volume que vc achou.

eu tenho dificuldade de fazer o overhead squat por falta de mobilidade no ombro se eu fechar mais a pegada dai eu nao desço mesmo

valeu

Essa dificuldade é normal, mas é justamente fazendo que vai melhorando. Além de exercícios específicos pra mobilidade mesmo. Se tiver um bastão ou elástico ajuda.

[rnlace 105]

Uffa em fim voltei a treinar LPO só que agora com a Aline Campeiro, poxa é outra coisa cansaço explosão semana passada só fiz exercícios de assistência, mobilidade e força!! Mas foi top o treino.

[Ricardo Queiroz 5762]

Esqueci de postar aqui hehehe, para quem curte um clean&jerk:

Algumas dicas para o jerk - http://breakingmuscle.com/olympic-weightlifting/weightlifting-setups-dont-lose-a-big-clean-with-a-sloppy-jerk

Um workshop sobre o clean 1 horinha de vídeo (esses caras fazem uns workshops bem legais, tem de agachamento e mobilidade tbm)

Editado Maio 21, 2015 às 11:40 por Ricardo Queiroz

[Ricardo Queiroz 5762]

Galera, bem provável que esse link já tenha circulado por aqui, mas caso não tenha na boa que leitura linda de bonita hahahahha, um post antigo, de 2011, mas sensacional

http://www.hipertrofia.org/forum/topic/61572-introducao-ao-levantamento-olimpico/

Editado Maio 23, 2015 às 13:35 por Ricardo Queiroz

[rnlace 105]

Legal a contribuição o video sobre o clean & jerk ja tinha visto e vi também o de agachamento.

Estou de volta aos treinos de LPO e a satisfação e enorme. Não estou fazendo pesos, a Aline Campeiro como fiquei muito tempo sem treinar está trabalhando minha tecnica e mobilidade. Então estou fazendo muito volume de repetições com cargas leves/moderadas.

Aquecimento só com a barra

4 x 4

Stiff

Power clean

Espaduamento

Power Snatch

8x5 (Com peso e progressima)

Salto dinâmico com finalização de Snatch

Salto dinâmico clean

Salto dinamico jerk

8x3

Power Jerk

Snatch Pull 70kg

5x5 Front Squat 90kg

[FabricioZanchetta 705]

Legal a contribuição o video sobre o clean & jerk ja tinha visto e vi também o de agachamento.

Estou de volta aos treinos de LPO e a satisfação e enorme. Não estou fazendo pesos, a Aline Campeiro como fiquei muito tempo sem treinar está trabalhando minha tecnica e mobilidade. Então estou fazendo muito volume de repetições com cargas leves/moderadas.

Aquecimento só com a barra

4 x 4

Stiff

Power clean

Espaduamento

Power Snatch

8x5 (Com peso e progressima)

Salto dinâmico com finalização de Snatch

Salto dinâmico clean

Salto dinamico jerk

8x3

Power Jerk

Snatch Pull 70kg

5x5 Front Squat 90kg

O que é espaduamento?

[{..mAthEUs..} 4423]

O que é espaduamento?

É o primeiro movimento que ele faz em 0:15. Trazer a barra do chão até o ombro.

Espaduamento ou Shouldering.

[FabricioZanchetta 705]

É o primeiro movimento que ele faz em 0:15. Trazer a barra do chão até o ombro.

Espaduamento ou Shouldering.

Engraçado, nunca tinha ouvido por esse nome.

Pra mim era um muscle clean mesmo.