Teaching Olympic Teaching Olympic LiftingLifting to a large Audienceto a large Audience

Chris PolakowskiChris Polakowski cpolakowski@etsd.orgcpolakowski@etsd.org

• Physical Education Teacher for 32 yearsPhysical Education Teacher for 32 years• Coaching Weightlifting for 28 yearsCoaching Weightlifting for 28 years• USA Weightlifting U.S. Senior International CoachUSA Weightlifting U.S. Senior International Coach

AthletesAthletes2008 Olympian Carissa Gump2008 Olympian Carissa Gump

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2009 Junior World Team 2009 Junior World Team Member: Mat FraserMember: Mat Fraser

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Two Time Junior Pan Am Medalist Two Time Junior Pan Am Medalist and former American Record and former American Record

Holder: Ben FullerHolder: Ben Fuller

ResumeResume• Three other athletes competed at minor International Meets for Three other athletes competed at minor International Meets for

Team USATeam USA• In addition, three athletes invited to USA Weightlifting Training In addition, three athletes invited to USA Weightlifting Training

SquadsSquads• 9 Different National Champions9 Different National Champions• 32 National Medalists32 National Medalists• 47 athletes qualify for a National Meet47 athletes qualify for a National Meet• Team Vermont has won or finished runner-up at 12 Different Team Vermont has won or finished runner-up at 12 Different

National EventsNational Events• Appointed Head or Assistant Coach to 5 International TeamsAppointed Head or Assistant Coach to 5 International Teams• Coached at two National Training Squad CampsCoached at two National Training Squad Camps• Taught 30 USA Weightlifting Coaches CoursesTaught 30 USA Weightlifting Coaches Courses• 2000 Inductee, New England Weightlifting Hall of Fame2000 Inductee, New England Weightlifting Hall of Fame• 2008 Vermont Governor’s Council on Physical Fitness 2008 Vermont Governor’s Council on Physical Fitness

Outstanding ProfessionalOutstanding Professional• VTAHPERD State President and Executive Board member VTAHPERD State President and Executive Board member

2004-20082004-2008

When to Start When to Start

Age is not relevantAge is not relevant

Yes, you should be concerned Yes, you should be concerned about age appropriate lifting about age appropriate lifting (Technique needs to be first and (Technique needs to be first and foremost when learning the lifts).foremost when learning the lifts).

Emotional Maturity is the number Emotional Maturity is the number one factor when deciding who is one factor when deciding who is ready to lift or not. ready to lift or not.

Why do Olympic Weightlifting Why do Olympic Weightlifting

A healthy form of physical activity.A healthy form of physical activity. Strengthens the muscles, bones, Strengthens the muscles, bones,

tendons and ligaments.tendons and ligaments. Reduces the risk of injury.Reduces the risk of injury. Slows down the aging process.Slows down the aging process. An outstanding means of developing An outstanding means of developing

athletic potential (Strength, Speed, athletic potential (Strength, Speed, Agility, Technique and Power).Agility, Technique and Power).

Lift in a way muscles are used Lift in a way muscles are used in movementin movement

Getting Started (The Snatch)Getting Started (The Snatch)

Part whole method.Part whole method.

Work backward from finish to the start.Work backward from finish to the start.

Move only as fast as the athletes can Move only as fast as the athletes can handle.handle.

Getting Started (The Snatch)Getting Started (The Snatch)

The snatch grip – Bring elbows up even to The snatch grip – Bring elbows up even to height of shoulders. Inside of elbows at height of shoulders. Inside of elbows at 90 degrees. Grip bar. Relax elbows.90 degrees. Grip bar. Relax elbows.

Starting out. Set position.Starting out. Set position.Back is rigid and tight. Chest is Back is rigid and tight. Chest is

expanded. Stomach is pulled in. expanded. Stomach is pulled in. Curve of spine stays in it’s natural Curve of spine stays in it’s natural

state. state.

Over-head SquatOver-head Squat Feet Shoulder width apart. Bar located Feet Shoulder width apart. Bar located

over shoulders. Elbows straight. Toes over shoulders. Elbows straight. Toes slightly turned out. Push hips slightly slightly turned out. Push hips slightly back behind heals as the athlete back behind heals as the athlete descends. Back is tight and straight. descends. Back is tight and straight. Knees track in line with the toes. Knees track in line with the toes.

Hang Snatch from above the kneesHang Snatch from above the knees

Weight of body on heels. Bar mid thigh to Weight of body on heels. Bar mid thigh to hip. Arms straight. Bar tight to body. hip. Arms straight. Bar tight to body. Knees slightly flexed. Back straight. Knees slightly flexed. Back straight.

Finishing the pullFinishing the pull

Push into the floor (explode). Complete Push into the floor (explode). Complete extension of the body. It should be done extension of the body. It should be done quickly, with the complete extension. quickly, with the complete extension.

The CatchThe Catch Meet the bar as high as possible. Feet Meet the bar as high as possible. Feet

move from hip to shoulder distance. Bar move from hip to shoulder distance. Bar over shoulders (Behind ears). Hips land over shoulders (Behind ears). Hips land behind heels. Ride the body down to the behind heels. Ride the body down to the squat position.squat position.

The Squat Under The Squat Under Hips sink down and a little bit back. Hips sink down and a little bit back.

Weight is mostly on the heels. Weight is mostly on the heels. Feet slightly turned out. Knees Feet slightly turned out. Knees

align with feet.align with feet.

Hang Snatch from below the kneesHang Snatch from below the knees

From the hang above the knees, flex From the hang above the knees, flex knees until bar is situated below them. knees until bar is situated below them.

Extend the knees back to hang Extend the knees back to hang above. Shoulders and hips move above. Shoulders and hips move at the same rate of speed. (This at the same rate of speed. (This

will not “feel” like a natural will not “feel” like a natural movement to a beginner). movement to a beginner).

Snatch from the floorSnatch from the floor Bar over where toes meet the foot. Bar over where toes meet the foot.

Weight on mid foot. Weight on mid foot. Arms are straight and vertical down from Arms are straight and vertical down from

shoulders. shoulders. Elbows straight out along bar. Elbows straight out along bar.

Clean ProgressionClean Progression

Same as that of the SnatchSame as that of the Snatch

Hang Clean Above the kneesHang Clean Above the knees

Finishing the PullFinishing the Pull

Receiving the Clean (The Catch)Receiving the Clean (The Catch)

Riding it down into the SquatRiding it down into the Squat

Hang Clean Below the KneesHang Clean Below the Knees

Clean From the FloorClean From the Floor

The JerkThe Jerk

Finished PositionFinished Position