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.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

TO MOVE OR ADJUST THE BARBELL ON THE PLATFORM

TO MOVE OR ADJUST THE BARBELL ON THE PLATFORM

Only the lifter himself or the loaders shall adjust the barbell or move it to a new position on the platform. It is forbidden for the Coach/Manager or any other person to move or adjust the Barbell. The lifter may ask the loaders to adjust or move the Barbell if required.
If a lifter moves the Barbell to a position where the view of the Referee is unpaired , the Referee may move to a position from where ha can correctly observe the lift and thereafter ha shall return to his seat to give his signal.

RECORDS

1. The only records recognized will be those which have been set up at a competition registered or recognized by the Federation and have been adjudicated by three Referee who hold the identity cards of the Federation.National records set up outside our country at a competition recognized by International Weight-lifting Federation will also be recognized.
2. In National championships and competitions organised the I.W.F.reweighing of the Bar and lifter is not necessary, provided the Bar is checked before the competition. In all other competitions the 3 Referees must weigh the Barbell immediately after the record lift.
3. The Score sheet signed by the 3 referees should reach the Federation with in 10 days from the date of the competition.
4. Bar can be loaded at any weight to beat a record by minimum 1/2 kg more than the existing record during competition .But for the competition purpose the nearest multiple of 2.5 kg below the weight shall be counted.
5. When the lifter has during his 3rd attempt in a registered or recognized competition failed by a small Margin (less than kg) to achieve a National record ,at his request a fourth attempt may be granted outside the contest if the  Jury permits it. If the lifter beats or fails of beat the record during the record attempt no further supplementary attempt will be granted.For discs may be added to the bar to give weight at least 1/2 kg more than the existing National record.
6. An official Indian record which exists on the total of the two Olympic movements can only be beaten without supplementary attempt.
7. When two lifters beat the same record during a contest the one whose Body weight is lighter,shall be declared the holder.
8. A National record will be valid only if it exceeds the previous record by 0.5 kg.Fraction of 0.5 kg. will be ignored.
Example: 107.7 kg. will be registered as 107.5 kg. and 107.3 kg. will be registered as 107 kg.

Read More

NUMBER OF TRIALS

NUMBER OF TRIALS
Each participant shall have the privilege of three trials for each scheduled lift.
A Competitor is allowed to feel the weight adjusted  for his performance provided he does not pull it to the height of his knees. If the weight to pulled to the height of his knees it will be counts as trial.



INCREASE IN WEIGHT

The increase in weight between each trial must not be less than 5 kg except in the last  one when it may be 2 1/2 kg . A premature increase by 2 1/2 kg will denote the last attempt.
The weight announced must be immediately displayed on a board visible to all.
ORDER OF CALL

The bar shall be loaded progressively, the lifter taking the lightest weight lifting first. In no case can the bar be reduced to a lighter weight when a lifter has made a lift at the weight announced. Lifters or their coaches mist therefore watch the progressive loading of the bar and lifters are to be ready to make their attempt at the weight they have chosen.
One or more competitor's stewards will be nominated by the organizing committee. Their duties will be:
a) To hand in as and when necessary, the list of the performances selected by the athletes and to ensure the correct order of presentation and sequence.
b) To watch and ensure that participating athletes remain in the vicinity of the platform or withdrew to the place reserved for them in accordance with the arrangements of the competition.
c) to attend to, whenever necessary , the drawing of lots of the competition.
When several lifters indicate that for the first attempt on any movement they all wish to start with the same weight their names shall be drawn by lot. The lifter whose name is drawn first shall continue to lift first throughout attempts on this movement if the lifter's increases remain the same.
If for the following movement the same lifters select to lift with the same weight, the lifters who lifted first in the preceding movement shall now lift the last.

a lifter making his first attempt shall precede those making  their second or third attempt at the  weight which is on the bar . In the same way a lifter making his second attempt shall precede any lifter making  a third attempt at weight on the bar.
The chief referee is to decide  the action to be taken  in the event of an error in the increase  in weight of the bar or an erroneous

once announcement  made by the announcer
Examples 
1. If the bar is loaded with a weight which is less than that asked by the athlete ,the valid lift must be cancelled and the Athlete will be allowed a new lift at the weight he requested.
2. If the bar is loaded with a weight in excess of that asked for by the athlete  and the attempt is good ,the Chief referee will count as valid the weight which has been lifted and will have the weight decreased if other athlete have asked to lift a lower weight. If, however ,the attempt is unsuccessful, the chief Referee will have the weight decreased to that asked for by the Athlete and will allow the lifter a new attempt.
3. If the weight is not equal at both extremities of the bar or the weights undergo any change or difference during execution of an attempt or the platform is disarranged, the chief Referee will cancel the failed attempt as a result of that cause and will allow a new attempt .
4. If the error in loading is made in the second attempt of an exercise and the increase of the weight due to that error is only 2.5 kg, the attempt if valid will be awarded to the lifter wishes so ,but this will cancel his third attempt .If ,to the contrary the lifter wishes to benefit by his third attempt ,the second attempt because of the error will be cancelled and a new second attempt will be allowed  to the lifter for the weight he chooses.
For Example;
First attempt : 120 kg
Second attempt : weight requested 125 kg . Bar erroneously loaded with 122.5 kg
Division : Either cancel the 3rd attempt of the lifter accepts the weight of 122.5 kg or allow the lifter an additional second attempt on 125 kg .
5. If the announcer commits an error by announcing a lower or higher weight than that asked for by a competitor the chief referee will take the same decision as that called for in the case of an error in loading .
6. In competitions where the competitor are not under the obligation of remaining in the vicinity of the platform , it is therefore being impossible for them to follow  other competitors in sequence during the course of a competition should the announcer omit to call a lifter forward when the later should perform his exercise the weight of the bar will be reduced in order that competitor  may undertake his attempt.
7. Immediately after completion of a lift, the lifter or his coach must indicate the next weight the lifter will attempt.
8. A total time of 2 minutes will be allowed to a lifter from the calling of his name to the making of the attempt. After the minute there will be a warning signal . If at the end of 2 minutes the lifter has not revised the barbell from the platform to the height of his knee to make his attempt ,that particular attempt lift will be eliminated .If a lifter is taking 2 lifts in succession he will be allowed 3 minutes for the succeeding lift and shall receive a warning signal after 2 minutes .For attempts outside the competition the lifter is allowed 3 minutes.
9. Immediately after weighing in a lifter or his Coach must indicate the starting weight for two hands Snatch as well as two hand clean and Jerk. After the weighing in is over ,the weight asked for are to be displayed on a score Board in the warning up room visible to all competitors.
10. Immediately after competition of a lift the lifter or his Coach must indicate the next weight the lifter will attempt and this also will be immediately displayed on the Score Board in the warming up Room.
11. A lifter or his coach is allowed to change the weight indicated by him once in each attempt if he so desires until his name is announced as the next lifter or for the particular lift. But such a change in weight  must be higher (not lower) than that indicated by him for the particular attempt.
A competitor missing all the three attempts in snatch may continue in Clean and Jerk but cannot score any point.

Read More

CLASSIFICATION OF MAN'S LIFTERS

CLASSIFICATION OF MAN'S LIFTERS

Classification of lifters shall be made according to their body weight as per table below:
52 Kg Fly weight
56 kg Banyan weight
60 kg Feather weight
67.5 kg Light weight
75 kg Middle weight
82.5 kg Light heavy weight
90 kg Middle heavy weight
100 kg Heavy weight
110 kg Class
Over 110 kg super heavy weight
Note: Women weight-lifter as a competitive events first appeared in the United States in 1981,later it was             taken by France,Canada,Cuba,China,India etc.
The first World Woman's Weight lifting championship staged in the United States in October 1987.
At the 2nd world woman weight lifting championship held in Jakarta in Dec.1988. More than 100                 woman lifters from 23 countries and regions compered in nine categories.


CLASSIFICATION OF WOMEN'S LIFTERS
        Classification of women's weight lifters shall be made according to their Body weight as per table                   below:
44 kg
48 kg
52 kg
56 kg
60 kg
67.5 kg
75 kg
82.5 kg
82.5 kg above

Read More

WEIGHING OF LIFTERS

WEIGHING OF LIFTERS

Weighing in of competitors must take place obligatorily two hours before the beginning of the competition for a particular category.The weighing -in shall last one hour.
All the lifters in the said category are to be present at the weighing -in which in to take place in the presence of the Referees appointed for the category.A delegate of the organisation of the lifters being weighed may be present but he will have no right to interfere in any way.
Lifters will be weighed in the nude, each competitor is allowed to be weighed once only.Only those whose body-weight is heavier or lighter than the limit for the category will be allowed to go back on the scale. They are allowed an hour at the maximum to make the weight.
After this time they will be eliminated.
A lifter who is too heavy may move into the next higher category if there be any vacancy.
A lifter shall not compete in more than one category during a championship or competition.

Read More

CLASSIC PUB GAMES

CLASSIC PUB GAMES

The English public house, or 'pub' for short ,has a long association with gaming , from the droughts (checkers) of the roman taverns to the video games of the 21st century. Along the way many of these games have come to be considered as classic .what follows here is a round -up of our favorites.

These are mostly indoor games, though some - such as quoits-are generally played outdoors.And though many have their origins in the British pub,there are other that have that their roots in bars and cafes in Europe and the US. What draws them together is that they all remain popular in one form or another in pubs ,bars and cafes around the world.
Of course,these games are not restricted to drinking establishments. You might already have some 'Classic pub Games' at home as board games, while others require nothing more than a pack of cards. We have included the basic game of dominoes,a game closely associated with British pubs , and some dice games here,too, though you will find many more in the ' Coin, Dice and Tile Games' section of this book.

Read More

GENERAL RULES FOR ALL LIFTS

GENERAL RULES FOR ALL LIFTS

1) The technique known as hooking is permitted. It consist of covering the last joint of the thumb with                 the other fingers of the same hand at the movement of gripping .
2) In all lifts, pulling from the hang is forbidden.
3) In all lifts, touching the bar against the legs below the knees shall not render the lift"No lift."
4) In all lifts the referee must count as "NO LIFT" any unfinished attempt in which the bar has arrived                 at the height of the knees.
5) In all lifts, if the bar touches the thighs with with a visible stop, it shall render the attempt "NO                         LIFT". But, if during the pull the bar grazes or slides along the thighs without stopping , it shall not                 render the lift NO LIFT.
6) The use of grease, Oil, water or any lubricant of any kind on the thighs to facilitate the sliding of                     the bar is forbidden. The competitor is only allowed to use chalk.If the Jury find the use of any of                   the above material except chalk, they will order the competitor to wipe it off. The Jury will decide                 if during the wiping off the clock will go on or not .
7) In all lifts, touching the ground with any part of the body other than the feet shall render the                             attempt "NO LIFT".
8) Any clean in which the bar is placed on the chest before the turning over of the elbows shall                           render the attempt"NO LIFT".
9) In any clean touching the thighs or knees with the elbows or upper arms shall render the                                 attempt"NO LIFT".
10) In the Jerk any apparent effort from the shoulders.If the lift is not completed, must be counted as                   "NO LIFT" This includes lowering the body ot bending the knees.
11) After the referee's signal to replace the bar, the lifter must lower the bar and not let it drop either                   deliberately or accidentally. The lifter must retain both hands on the barbell until it is replaced on                     the platform.If he releases his grip with one or both hands before the barbell is replaced on the                       platform, this shall be considered dropping the bar which shall render the attempt "NO LIFT."                       There is no case for giving a lifter a warning the time that he drops the barbell.
12) If a competitor cannot fully stretch his arms resulting  from anatomical deformation of his elbow,                     he must report to the three Referees, as well as the Jury  before the beginning of the competition.

Read More

IMPORTANT REMARKS

IMPORTANT REMARKS
After the clean and before the jerk the lifter may ensure the position of the bar. This must not lead to confusion. It cannot mean in any case , granting a second movement to the lifter but of allowing him:-
1) Either to withdraw his thumbs or to "unhook" if he has used this method.
2) Or if the bar is placed too high and impedes his breathing or causes a pain, to lower it in order to rest it on his shoulders.
3) OR to change the width of his grip.

INCORRECT MOVEMENT CLEAN

1) Any unfinished attempt at pulling in which the bar has reached at least the height of the knees.

2) Pulling from the hang.

3) Cleaning in two or more movements.

4) Touching the ground with the knee or buttocks or any part of the body other than the feet.

5) Any clean in which the bar touches a part of the trunk before the final position at the shoulders.

6) Cleaning in the "squat" position touching the knee or things with the elbows or upper arms.

7) Leaving the platform with any part of his body.

JERK 

8) Any apparent effort of Jerking which is not completed.

9) Uneven extension of the arms.

10) Pause during the extension of the arms and finishing with a press out.

11) Bending and extending the arms during  the recovery.

12) Leaving the platform during the execution of the lift, i.e. touching the area outside the platform with                 any part of his body.

13) Replacing the bar on the platform before the referee's signal.

14) Dropping the bar after the referee's signal to replace the bar.

15) Failing to finish with the feet in the same line and parallel to the plane of the trunk and barbell.

Read More

TWO HAND CLEAN AND JERK

TWO HAND CLEAN AND JERK

1st Part: THE CLEAN
The bar shall be placed horizontally in front of the lifter's legs.It shall be gripped ,palms downwards and brought in a single movement from the ground to the shoulders, while either "spiting" or bending the legs. The bar must not touch the chest before the final position. it shall then rest on the clavicles or on the arms fully bent. The feel shall be returned to the same time , leg straight , before performing the Jerks. The lifter may make this recovery in his own time, parallel to the plane of his trunk and barbell.

2nd Part : THE JERK 

Bend the legs and extend them as well as the arms so as to bring the bar to the full stretch of the arms Vertically extended . Return the feet to the same line , arms and legs extended and await the referee's signal and replace the bar on the platform.
The referee's signal shall be given as soon as the lifter becomes absolutely motionless in all parts of the body.

Read More

INCORRECT MOVEMENTS

INCORRECT MOVEMENTS

1 Pulling from the hang
2 Pause during the lifting of the bar
3 Uneven extension of the arms
4 Incomplete extension of the arms
5 Finishing  with a " Press out "
6 Bending and extending  the arms during  the recovery.
7 Touching the ground with the knee or buttocks or any part of the body other than the feet.
8 Leaving the platform during the execution of the lift , i.e. touching  the area outside platform with any             part of his body .
9 Replacing the bar on the platform before the referee's signal .
10 Dropping the bar after the referee's signal to replace the bar.

Read More

PRESCRIBED LIFTS

PRESCRIBED LIFTS

Two hand snatch

The following two shall be the prescribed lifts:
1) Two hand Snatch
2) Two hand clean and Jerk

Two hand snatch :- The bar shall be placed horizontally in front of the lifter's legs . It shall be gripped ,palm downwards and pulled in a single movement from the around to the full extent of both arms vertically above the head while either,"splitting or bending legs. The ball shall pass with a continuous movement along the body of which no part other than feet may touch the ground during the execution of the lift. The weight which has been lifted , must be maintained in the final motionless position . The arms and legs extended,the feet on the same line ,until the referee's signal to replace the bar on the platform .The turning over the wrists must not take place until the bar has passed the top of the lifters head . The lifter may recover in his own time either form a split or a "equate" and has his feet on the same line parallel to the plane of his trunk and barbell.
The referee's signal shall be given as soon as the lifter becomes absolutely motionless in all parts of the body.

Read More

ABOUT THE GAME

 ABOUT THE GAME

       
Weight lifting is a game of power and strength as the weight is lifted by means of power where the very strength of arms ,legs ,spine etc is not only tested but also increased marvelously by regular practice and some exercises.

The sports of weight lifting has gained much popularity all over the world during the last few years. It has become an accepted game in many youth clubs, colleges , university and other organisation in all over the countries. By means of weight  lifting every one can build strength elasticity of the body , balance and in addition to it , the strength of will and character . Moreover the general fitness , both physical and mental of a person of a person increases with this game .
Weight lifting today has become a more scientific sports. A good weight lifter requires a long term preparation that begins well before a contest . He must have motivation, deduction,Self-confidence will power, determination,courage, concentration and self discipline and above all he needs more Psychological strength .
Concentration is very important in weight lifting. Concentration is the development of all the energies, abilities and attention towards one end i.e. lifting that Barbell. The lifter has to think of one thing alone by dissociating himself and the barbell. In concentration the will power and self confidence is of vital importance for giving the best performance in the contest. One should be in high spirit throughout and think highly  of oneself. There is no room for pessimism in weight -lifting, The lifter has to convince himself that he would easily lift what he aims at.
Each sports has its own set of rules , competition , tension , uncertainties, tactics and gamesmanship which affect the performance in the competition . A Coach should help the lifters to develop the following qualities in order to becomes a good weight lifters .
Weight lifter should go on developing his power . If by regular practice, he has both developed his will power and also concentration at will, he is sure to give his maximum as there would be nothing to disturb his concentration. It is now entirely up to his own self to develop his mental discipline .
 weight lifter should develop positive attitudes towards his life , his game and other affairs . He should always keep in mind to achieve greater heights . Concentration is the one single factor which contributes the most to the success of a weight lifter . He should try ti get rid of all types of worries and the negative thoughts or distraction of thoughts. For this he should adopt the auto genie technique for relaxation, where he may leave his body free and try to become as much comfortable as possible by lying down and allow all parts of the body to have no strain .He should give a few pats to both arms and legs and have a feeling that he is fit and healthy in mind and physique and is ready to go for a successful and sure lift. After it, he should close his imagination towards the lifting scene. He should picture himself on the plaform ready to lift. He should have a comfortable and soothing feeling and even get surprised to find the weights sufficiently light, easy to pull with ample confidence .At this stage he is expected to get set rapidly for the long awaited action of lifting the barbell. All lifters are advised in their own interest to exercise restraint on the over - training .They should never exceed the schedule in the greed of going ahead speedily. The process is likely to affect the lifters adversely. Schedules are suggested by expert coaches who while devising them keep all aspects in view .They know by knowledge and experience as to how the schedule is to be set . The coach has to motivate the lifter and continue to stimulate him at the right time . But over - motivation too early during the day of the competition can cause prematch nerves which can change to apathy depressed performance. Knowledge, experience and intuition enable the Coach to time the stimulation of the lifter . Much depends upon the relationship of the coach and the lifters . Be for the competition , a lifter should be acquainted with the venue. He should be detracted by strange surrounding and equipment ,Personal detail such as clothing , boots, belts and bandage should be checked before the competition . Moreover a Coach is to help his lifters in the coach and the lifters. After suitable motivation the lifter goes on to the plaform for an all out effort . He has to be concentrate on the correct movement sequence and discharge his energies in one explosive lift on the snatch,and in two great efforts on the clean and Jerk.In conclusion, it may be said that the mental preparation of the weight lifter is very important. Because it has been seen in a number of cases where the lifter was quite fit physically but failed in the attempt. The reason when thoroughly investigated could be analysed and not having him prepared mentally.
 

Read More

History of WEIGHT-LIFTING

History of  WEIGHT-LIFTING

Origin: history

Competitions for lifting weights of stone were held in the ancient Olympic Games. The first " world " Championship was staged at the Cafe Monico, Piccadilly, London, on March 28 , 1891 and the first official championship were held in Vienna, Austria ,July 19-20,1898. Prior to that time , weight lifting consisted of professional exhibition in which some of the advertised Pound-ages were open to doubt.
The first to raise 400 lb. was karl Swoboba ( 1882-1933 ) Australia in Vienna ,With 401 1/4 lb in 1910 using the continental and Jerk style.
This sports became standardized in 1928 with the result depending on the aggregate  weight of three two-handed overhead lifts: the press the Snatch and Jerk . But from 1976 the competition is decided by the aggregate of the Snatch and the Jerk only. The present Middle weight, Light weight and Middle Heavy weight were previously called Welter Weight, Middle weight light heavy weight respectively.

Read More

Marquess of Queensberry rules

The Marquess of Queens berry rules have been the general rules governing modern boxing since their publication in 1867.

A boxing match typically consists of a determined number of three-minute rounds, a total of up to 9 to 12 rounds. A minute is typically spent between each round with the fighters in their assigned corners receiving advice and attention from their coach and staff. The fight is controlled by a referee who works within the ring to judge and control the conduct of the fighters, rule on their ability to fight safely, count knocked-down fighters, and rule on fouls.

Up to three judges are typically present at ringside to score the bout and assign points to the boxers, based on punches that connect, defense, knockdowns, and other, more subjective, measures. Because of the open-ended style of boxing judging, many fights have controversial results, in which one or both fighters believe they have been "robbed" or unfairly denied a victory. Each fighter has an assigned corner of the ring, where his or her coach, as well as one or more "seconds" may administer to the fighter at the beginning of the fight and between rounds. Each boxer enters into the ring from their assigned corners at the beginning of each round and must cease fighting and return to their corner at the signaled end of each round.

A bout in which the predetermined number of rounds passes is decided by the judges, and is said to "go the distance". The fighter with the higher score at the end of the fight is ruled the winner. With three judges, unanimous and split decisions are possible, as are draws. A boxer may win the bout before a decision is reached through a knock-out ; such bouts are said to have ended "inside the distance". If a fighter is knocked down during the fight, determined by whether the boxer touches the canvas floor of the ring with any part of their body other than the feet as a result of the opponent's punch and not a slip, as determined by the referee, the referee begins counting until the fighter returns to his or her feet and can continue.

Should the referee count to ten, then the knocked-down boxer is ruled "knocked out"and the other boxer is ruled the winner by knockout (KO). A "technical knock-out" (TKO) is possible as well, and is ruled by the referee, fight doctor, or a fighter's corner if a fighter is unable to safely continue to fight, based upon injuries or being judged unable to effectively defend themselves. Many jurisdictions and sanctioning agencies also have a "three-knockdown rule", in which three knockdowns in a given round result in a TKO. A TKO is considered a knockout in a fighter's record. A "standing eight" count rule may also be in effect. This gives the referee the right to step in and administer a count of eight to a fighter that he feels may be in danger, even if no knockdown has taken place. After counting the referee will observe the fighter, and decide if he is fit to continue. For scoring purposes, a standing eight count is treated as a knockdown.

Read More