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 

Breathe out as you bend the knees, and in as you rise to the standing position.

PURPOSE 

Mainly to develop the muscles on the front of the thigh and the hip muscles.

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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 lowered.
PURPOSE

To develop the skill and timing in Jerking weights overhead and to develop power in this movement.




Split Snatch Balance press

STARTING POSITION 

Assam the position in Fig.making sure you are perfectly balanced before you attempt to make your movement.

MOVEMENTS

From this position ,keeping the feet firmly in the same position,quickly bend and stretch the legs. At the same time drive the bar slightly forwards and upwards with the arms. Now dip the body as the bar passes the forehead,lowering into the position as shown in fig. This position is known as the Receiving position.
 Note that the trunk is vertical ans the knee of the front leg is pushed well forward over the ankle. Try to sit on the forward hell without the near knee touching the floor.

PURPOSE

To assist in teaching the split Style Snatch and to develop the quality of mobility, co-ordination, power and confidence essential in learning this fine athletic lift.

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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 the knees, force the hips forwards and upwards,reaching for a position of maximum upward extension. Lower.Lower the bar to the starting position by bending the legs.

BREATHING

Breathing in on the effort of lifting the bar and out when lowering.

PURPOSE

To build real power in the legs,back ,shoulders and grip.This exercise may be performed with a wide grip as for the Snatch.

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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, he shall consult the other two Referees and announce the resulting decision of their and his own view by "Good Lift" or NO LIFT the chief Referee does not have an averring vote.
If one of the sides Referee sees a serious fault during the performance of a lift (i.e. during the clean for a Jerk) he may raise his hand to call attention to the fault.If there is agreement from the other side Referee or from the chief Referee himself. This constitutes a majority opinion and the chief Referee shall stop the lift and signal the lifter to lower the bar to the platform. The three referees shall be seated in accordance with the plan below



side referee Chief referee side referee

Before the contest, the Referees must ascertain
A. That platform and equipment are according to rules.
B. That the barbell weighs accurately.
C. That all competitors weigh-in-within the limit for their category.
D. That the cons tomes of the lifters are correct.

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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 (minimum) Width of the inside collar including the collar on           the sleeve,a minimum of 20 mm, and a maximum of 40 mm.
Diameter of the bar 28 mm.
Diameter of the sleeve 50 mm. (minimum)55 mm (maximum)
Weight the barbell and collars - 25 kg
Diameter of the largest disc - 45 cm.
Weight of the largest disc - 50 kg.
Disc must be of the following range: 50 kg, 25 kg ,20 kg, 15 kg, 10 kg, 5 kg, 2.5 kg,1 1/4kg.
50 kg disc must be colored green, 25 kg disc must be colored Red, 20 kg discs must be colored blue           and all discs must have a clear indication of their weight.
For record purposes smaller discs may be added to the bar to give a total weight at bar to give a total           weight at least 1/2 kg more than the existing Record.

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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  :- Bandage around the body are forbidden. Spot plaster to muscle injuries may be applied by the official ir Doctor on duty.

e. Hands :- Plaster on the Fingers or inside of the hand are forbidden.If there are injuries to the hand,plasters may be applied by the official or Doctor on duty. If a strip plaster is a applied to the inside of the hand,it must not continue around the back of the hand.

f. Thumb :- Bandage of length of 30 cm.Can be worn but its width cannot exceed the length of the thumb itself.

   If lifter after the referee's inspection changes part of his costume,his belt or bandages or put on anything which has not been authorized or which is contrary to the rules,he shall immediately be disputable from the competition.

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 (minimum) Width of the inside collar including the collar on           the sleeve,a minimum of 20 mm, and a maximum of 40 mm.

Diameter of the bar 28 mm.

Diameter of the sleeve 50 mm. (minimum)55 mm (maximum)

Weight the barbell and collars - 25 kg

Diameter of the largest disc - 45 cm.

Weight of the largest disc - 50 kg.

Disc must be of the following range: 50 kg, 25 kg ,20 kg, 15 kg, 10 kg, 5 kg, 2.5 kg,1 1/4kg.

50 kg disc must be colored green, 25 kg disc must be colored Red, 20 kg discs must be colored blue           and all discs must have a clear indication of their weight.

For record purposes smaller discs may be added to the bar to give a total weight at bar to give a total           weight at least 1/2 kg more than the existing Record.

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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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