Olympic weightlifting

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Look straight forward during the entire exercise. Hold the weight bar in front of your body, resting on your shoulders and/or the hands. Lift the elbows, while keeping the weight bar stabile and your back stabilizes your posture. Stand with straight legs shoulder width apart, and with the centre of gravity right through your body. Distribute most of your weight on the back of your feet. By focusing on your stomach and the lumbar region of your back, keep your body still during the entire exercise. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up.
Start standing with the bar at hip height. The feet should be hip-width apart and your hands are placed on the bar, wide distance apart. Create acceleration by making a powerful elevation of the shoulder blades and pull your elbows out to the side, while the body is drawn (fall) under the bar. Feet should move from hip width to shoulder width and try to land deeply with bar on straight arms. Stand up in a controlled motion before the bar is lowered to the hips.
Look straight forward during the entire exercise. Start with straight legs shoulder width apart, and with the centre of gravity right through your body. Distribute most of your weight to the back of your feet. The weight bar should hang in extended arms, as close to the body as possible, but without inhibiting your movement or technique. The weights acceleration starts from knee level with an explosive take-off that ends with extended arms until the body is straight. Then bend your knees and arms fast, so the weight is resting on your shoulders or/and in your hands in a stable position. Extend your legs. Lift the elbows, while keeping the weight bar stabile and your back stabilizes your posture. Go straight to a frontal knee bend. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up. Then go straight into a thrust. Accelerate by slightly bending your knees, and then extending them explosively. Full extension and floor contact should be simultaneous.



Look straight forward during the entire exercise. Start with straight legs shoulder width apart, and with the centre of gravity right through your body. Distribute most of your weight to the back of your feet. The weight bar should hang in extended arms, as close to the body as possible, but without inhibiting your movement or technique. The weights acceleration starts from knee level with an explosive take-off that ends with extended arms until the body is straight. Then bend your knees and arms fast, so the weight is resting on your shoulders or/and in your hands in a stable position. Stretch your legs. Lift the elbows until the bar is leaning stable and the back is stabilized. Go straight down in frontal squat, breathe in on your way down. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up.
Look straight forward during the entire exercise. The weight bar should hang in extended arms, as close to the body as possible, but without inhibiting your movement or technique. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up. If the exercise is only performed with an elevating phase (olympic lift), breath in before stabilization and take-off. Arch in the lumbar part of the back and try to hold the arch during the whole lift. Spread your legs, with the centre of gravity through the body. Distribute most of your weight to the back of your feet.


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Start lifting from the ground, with legs hip width apart and hands holding the bar shoulder width apart. Start the lift as a deadlift and focus on holding bar as close to your body as possible throughout the entire lift. When the bar reaches to above the knee (hanging-position) stretch out hips and body in an explosive motion up toward the ceiling. There is a tempo exchange without jumps and the bar is "thrown" towards the ceiling. Catch the bar on the front of your shoulders without bending your knee and hip. Focus on keeping your forearms parallel to the floor and hold your upper-body as vertical as possible in the landing-position.
Look straight forward during the entire exercise. Start with straight legs placed shoulder-width apart, and with the centre of gravity right through your body. Distribute most of your weight to the back of your feet. By focusing on your core and the lumbar region of your back, keep your body still during the entire exercise. Breathe in on the way down, hold your breath at the lowest part of the movement, and breathe out on you way back up.
The starting position is individual, however it is standard to hold on outside of the outer marker on the bar and feet hip width apart. Start the lift from the ground like a deadlift. The lifting phase should be controlled, and focus on keeping the bar as close body as possible throughout the entire lift. When the bar reaches the hip there is an explosive pace exchange. Hip and body stretches up toward the ceiling. Imagine that the bar is 'thrown' towards the ceiling. When the hip is stretched out, pull the bar further towards your face with elbows stretched out towards the side, up towards the ceiling. Do not hold the bar in the top-position, instead lower it in a controlled motion down towards your hips.


Look straight forward during the entire exercise. Hold the weight bar behind your back/hips. Start with straight legs shoulder width apart, and with the centre of gravity right through your body. Distribute most of your weight to the back of your feet. By focusing on your core and the lumbar region of your back, keep your body still during the entire exercise. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up. The exercise is at its lowest part, when the weights touch the floor, or maximum at a 30 degrees angle in the knees.
Look straight forward during the entire exercise. The weight bar should be resting on the neck/upper part of the back. Start with straight legs in a position as wide as your shoulders, and with the centre of gravity right through your body. Accelerate by slightly bending your knees, and then extending them explosively. Complete the acceleration by extending your arms at the same time as you bend your knees. Full extension and floor contact with both feet after knee bend should be at the same time.
Stand over the barbell with bent knees and grab it from below. The barbell should hang in extended arms, and the elbows should be locked. Take the grip in the middle of the barbell, and the whole movement should be executed with the centre of gravity in line with the body. Look straight forward during the entire exercise. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up. The exercises lowest part ends as the weights touch the floor, or at a maximum of 30 degrees in the knees. By focusing on your stomach and the lumbar region of your back, keep your body still during the entire exercise.

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