Weightlifting

A snatch is a weightlifting move where an athlete lifts a barbell from the ground to overhead in one smooth, continuous motion. The lifter starts by bending down to grab the bar, then uses their legs and arms to explode upward, pulling the barbell up quickly while diving under it to catch it above the head. The lift is completed when the lifter holds the barbell steady with arms fully extended above, keeping their body balanced. It is a highly technical move that requires speed, strength, and precision.

A hook grip is a way of gripping a barbell used in weightlifting to improve grip strength and prevent the hands from slipping. In this grip, the fingers are wrapped around the bar, with the thumb placed underneath the fingers and locked around the bar. This position allows for a more secure hold, especially during heavy lifts like the snatch or clean and jerk. The hook grip is commonly used by weightlifters because it provides greater stability, though it can feel uncomfortable at first as it puts pressure on the thumb.

A front rack is a position used in weightlifting where a barbell is held across the front of the shoulders, with the elbows high and the wrists bent back. The bar rests on the shoulders, and the hands are placed slightly wider than shoulder-width apart to grip the bar. This position is commonly used in movements like the clean or front squat, allowing the lifter to keep their torso upright while maintaining balance. It requires flexibility in the shoulders, wrists, and upper spine to hold the bar securely in place.

An overhead position is a position in weightlifting where a barbell is held above the head with the arms fully extended. The bar rests directly over the shoulders, with the body standing tall and the core engaged for stability. This position is used in lifts like the snatch, clean and jerk, and overhead press. To hold the bar overhead properly, the lifter must maintain a strong and balanced stance, with the wrists straight and the elbows locked, ensuring that the bar stays aligned with the body and is safely supported.

One-rep max (1RM) is the maximum amount of weight that a person can lift for a single repetition of a particular exercise with proper form. It is often used as a measure of strength for exercises like the squat, deadlift, or bench press. Testing the one-rep max helps athletes and weightlifters determine their maximum lifting capacity and can guide training progress by showing how much weight to work with during workouts. It is important to approach testing a one-rep max carefully to avoid injury.

A pull in weightlifting refers to the phase where the lifter lifts the barbell from the ground, typically as part of a movement like the clean or snatch. During this phase, the lifter generates force with their legs and back to raise the bar, often with a quick extension of the hips and knees. This motion sets the bar in motion toward a higher position, such as the shoulders in a clean or overhead in a snatch. Proper technique in the pull is crucial for the success of the entire lift, as it sets up the lifter for the next phase of the movement.

The clean and jerk is a two-part weightlifting movement. The first part, the clean, involves lifting the barbell from the ground to the shoulders in one smooth motion, usually with a quick dip under the bar. The second part, the jerk, follows immediately, where the lifter uses their legs and arms to push the barbell overhead in a quick, explosive movement. The clean and jerk is one of the two Olympic weightlifting lifts, and it requires strength, speed, technique, and coordination. It is commonly used in competitions to test overall power and lifting ability.

Kettlebell lifting is a form of weight training that uses a cast-iron ball with a handle, known as a kettlebell. The exercises involve swinging, lifting, and holding the kettlebell in various positions to build strength, endurance, and flexibility. Popular moves include the kettlebell swing, clean, snatch, and press. Kettlebell lifting engages multiple muscle groups at once, providing a full-body workout. The dynamic nature of kettlebell exercises helps improve coordination, balance, and cardiovascular fitness. It is commonly used for both strength training and conditioning, offering a versatile and efficient way to exercise.

The International Weightlifting Federation (IWF) is the global governing body for the sport of weightlifting. It is responsible for overseeing international competitions, including the Olympic Games, and setting the rules and standards for the sport. The IWF works to promote weightlifting worldwide, organize championships, and ensure fair play through regulations on technique, equipment, and performance. The federation also supports the development of athletes and coaches, offering educational programs and resources. Founded in 1905, the IWF has played a key role in the growth of weightlifting as a competitive sport.

The International Powerlifting Federation (IPF) is the global governing body for the sport of powerlifting. It is responsible for organizing international competitions, setting the rules and standards for the sport, and ensuring that the sport is practiced safely and fairly. The IPF oversees major events such as the World Powerlifting Championships and the World Cup, and it establishes guidelines on equipment, technique, and performance. The federation also works to promote the sport and supports athletes, coaches, and officials through education and resources. Founded in 1972, the IPF plays a central role in the growth and regulation of powerlifting worldwide.

In weightlifting, a press refers to a movement where a lifter pushes a barbell or other weights overhead while keeping their body still. The press is typically performed from a standing position, and the lifter uses their arms, shoulders, and core to lift the weight. It is a strict, controlled movement, meaning no leg assistance is allowed, unlike in some other lifts such as the clean and jerk. The press can be done with various grip widths and techniques, depending on the specific lift, such as the military press or the push press.