Front Squats

Front Squats  STARTING POSITION Load the barbell on the squat stands . Grip the bar ,bend the knees and raise the bar clear of the stands.Step back from the stands.Place the feet hip-width apart with the toes turned. Keep the elbows high throughout the movement. MOVEMENT  Lower the body into position.Fig. Vigorously extend the legs and, Keeping the chest high and the back flat and upright, return to the standing position. BREATHING  ...

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Split Snatch Balance press

JARK BALANCE STARTING POSITION Assume the position in Fig.Make sure that the weight is evently distributed over both feet and that the trunk is nearly vertical. The bar should rest solidly on the chest. MOVEMET Bend both knees quickly,straghtening the legs,and at the same time drive upwards with the arms and shoulders. As the bar clears the top of the head ,dip the body dending the knees to receive the bar in position. Straighten both legs,than lower to starting position. REATHING Breath in as the bar is drived overhead, and out as it is...

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ASSISTANCE EXERCISE

ASSISTANCE EXERCISE High Pull up STARTING POSITION Feet hip-width apart insteps under the bar.Band the knees and hips and grip the bar with the knuckles to the front ,hands shoulder width apart.The hips shoulder be higher than the knees and the back lfat with the shoulders slightly in advance of the bar. This is called the 'Get Set'position. MOVEMENT Lift with the legs maintaining the position of the back and head.As the bar passes...

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REFEREE

REFEREE side referee & chief referee There shall be three Referees. The one nominated as the chief Referee.The chief Referee shall give the signal to return the bar to the ground in all lifts.The signal must be audible and visible i.e. He must say "Down" and at the same time he must motion downwards with his arm. When the lifter has grounded the bar, the chief referee shall make known the referee decision.If on lamp system is in operation,...

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USE OF LAMPS

USE OF LAMPS The use of lamps is compulsory. These lamps should light up only when the switches are pressed be all the three Referee and not separately. APPARATUS The lifts must take place on square wooden platform measuring 4 mts each side. Any lift during which a lifter steps off the platform will be declared LIFT.' For all weight lifting contest only disc barbells are authorized. The barbell must be of the following  dimensions. Total length of the bar outside sleeves=2.2 mts (maximum) Distance between inside collars = 1.31 mts...

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BANDAGES

BANDAGES Category Wrist Length/width      knee Length/width 52 to 75 kg 1.5 mt./8 cm. 2.5 mt./ 25 cm. 82.5 kg to above 2 mt./ 8 cm. 3 mt. /25 cm. a. Rubber:- Bandage or supports of rubber or rubber substitutes are forbidden. b. Knees :- Bandage of gauze or medical crepe may be worn alternatively and elastic knee-cap may be worn with a maximum length of 25 cm. A combination of the two is forbidden. c. Wrist :- Bandage of gauze or medical crepe or leather wrist straps may be worn. d. Body  :-...

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WINNER

WINNER The competitor lifting the highest total in the lifts prescribed for that particular performance in the own class shall be declared the winner to that class.Only the maximum weight in each prescribed lift will be counted.         In case of a tie in weight division the lighter of the competitors shall be declared winner in order to obviate supplementary lifts. ...

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