USA Weightlifting Questions And Answers Rated A+
4 key points of the starting position ANS 1) feet hip width, bar over base of toes, toes turned out
slightly
2) shoulders directly above or in front of bar(not behind) shoulders above hips, hips slightly above knees
3) shins leaning forward and very close or lightly brushing bar, lifters balance is toward the middle or
slightly forward of foot
4) arms are straight and relaxed with crooks, insides and elbows facing torso
List two important factors that occur when the barbell moves smoothly from the floor ANS
1)Shoulders and hips rise together, bar being lifted solely by the legs, torso remains at the same angle to
the floor
2)bar pulls to knee level or a little above, shins come to vertical position, balance shifts back to middle of
foot/beginning of heel
3) bar travels slightly back toward lifter causing shoulders to move more in front of the bar than before
4) arms remain straight and relaxed but pulled taut by the weight of the bar
As the barbell clears the knees explain what is occurring with the athletes feet and knees ANS Legs
remain bent or bend further, feet are flat on the floor. Balance is in middle of foot
List 3 factors that influence pulling downward under the barbell ANS 1) bent legs
2) traps shrug shoulders upward explosively
3) arms begin to bend
Explain the 3 basic parts of barbell trajectory ANS 1) bar travels slightly backward toward the lifter
while the bar moves from the floor to the knees and continues to move backward while the lifter is
beginning to drive knees and hips forward toward the bar until the knees are well in front of the bar and
lifters legs make solid contact with bar
2) beginning at this point bar travels slightly forward as lifter finishes upward explosion from the power
position. Bar continues to curve forward as lifter descends under the bar , but then it begins to curve back
again in a loop as the bar reaches its maximum heightand begins to drop back down and backward toward
the lifter
Explain the key points of the split jerk in terms of the following areas: 1) start 2) dip 3) drive 4) catch 5)
recovery ANS 1) barbell rests primarily on shoulders above clavicle and in palms of hands(facing
, upward), arms are relaxed and fully bent with the elbows at or below shoulder level. Lungs are inflated to
lift chest and balance is toward lifters heels
2) knees move forward and down dire fly over toes while hips move straight down under bar. Trunk is
rigid and strictly vertical, bending of legs proceeds at a moderate pace until the bar has travelled
downward 8-12% of lifters height. Downward motion stops crisply with the bar remaining firmly in
contact with the shoulders and the lifter in the power position
3) lifter explodes upward against bar by pushing against the floor and extending legs, slight rise into toes.
Balance shifts to middle of feet and legs are extended. Driving process ends when legs have fully
extended. Lifter begins to move under the bar with no hesitation in the legs extended position, rather the
lifter moves directly under the bar as soon as legs have reached full extension
4) feet move just above surface of platform. Back foot moves slightly earlier and lands earlier than front
foot. Arms push up against bar, driving lifter down under the bar while working to reach a quick and solid
lockout of the elbows. Hips move under the bar or slightly forward, torso remains vertical or leans
slightly forward. Legs are bending as soon as the feet land and are athletically relaxed in bending to depth
necessary for the lifter to lock elbows. Shin of front leg is vertical and front foot is flat. Feet positioned
straight ahead with back foot heel turned in slightly
5) barbell, shoulders and hips are maintained in vertical alignment while lifter extends corny leg and takes
one step back, legs extend further and back leg takes one step forward. Barbell, torso and feet are all
parallel
A key component to pulling under the barbell into the receiving position is to ANS Use the
contraction of the traps to pull the body under even as the barbell is being pulled up
During the jerk drive from the power position ANS Lifter explodes upward against the bar by pushing
against the floor and extending the legs and there is generally a slight upward rise on the toes
When the barbell initially leaves the platform ANS Shoulders and hips rose at the same rate
A key point in the starting position of a lift is that ANS The shoulders are never set behind the barbell
As the barbell passes the knee ANS The feet are flat on the platform
State the reason that a pre-training assessment should be performed on all new athletes ANS So that
the appropriate entry point into weightlifting training for that particular athlete can be determined
4 key points of the starting position ANS 1) feet hip width, bar over base of toes, toes turned out
slightly
2) shoulders directly above or in front of bar(not behind) shoulders above hips, hips slightly above knees
3) shins leaning forward and very close or lightly brushing bar, lifters balance is toward the middle or
slightly forward of foot
4) arms are straight and relaxed with crooks, insides and elbows facing torso
List two important factors that occur when the barbell moves smoothly from the floor ANS
1)Shoulders and hips rise together, bar being lifted solely by the legs, torso remains at the same angle to
the floor
2)bar pulls to knee level or a little above, shins come to vertical position, balance shifts back to middle of
foot/beginning of heel
3) bar travels slightly back toward lifter causing shoulders to move more in front of the bar than before
4) arms remain straight and relaxed but pulled taut by the weight of the bar
As the barbell clears the knees explain what is occurring with the athletes feet and knees ANS Legs
remain bent or bend further, feet are flat on the floor. Balance is in middle of foot
List 3 factors that influence pulling downward under the barbell ANS 1) bent legs
2) traps shrug shoulders upward explosively
3) arms begin to bend
Explain the 3 basic parts of barbell trajectory ANS 1) bar travels slightly backward toward the lifter
while the bar moves from the floor to the knees and continues to move backward while the lifter is
beginning to drive knees and hips forward toward the bar until the knees are well in front of the bar and
lifters legs make solid contact with bar
2) beginning at this point bar travels slightly forward as lifter finishes upward explosion from the power
position. Bar continues to curve forward as lifter descends under the bar , but then it begins to curve back
again in a loop as the bar reaches its maximum heightand begins to drop back down and backward toward
the lifter
Explain the key points of the split jerk in terms of the following areas: 1) start 2) dip 3) drive 4) catch 5)
recovery ANS 1) barbell rests primarily on shoulders above clavicle and in palms of hands(facing
, upward), arms are relaxed and fully bent with the elbows at or below shoulder level. Lungs are inflated to
lift chest and balance is toward lifters heels
2) knees move forward and down dire fly over toes while hips move straight down under bar. Trunk is
rigid and strictly vertical, bending of legs proceeds at a moderate pace until the bar has travelled
downward 8-12% of lifters height. Downward motion stops crisply with the bar remaining firmly in
contact with the shoulders and the lifter in the power position
3) lifter explodes upward against bar by pushing against the floor and extending legs, slight rise into toes.
Balance shifts to middle of feet and legs are extended. Driving process ends when legs have fully
extended. Lifter begins to move under the bar with no hesitation in the legs extended position, rather the
lifter moves directly under the bar as soon as legs have reached full extension
4) feet move just above surface of platform. Back foot moves slightly earlier and lands earlier than front
foot. Arms push up against bar, driving lifter down under the bar while working to reach a quick and solid
lockout of the elbows. Hips move under the bar or slightly forward, torso remains vertical or leans
slightly forward. Legs are bending as soon as the feet land and are athletically relaxed in bending to depth
necessary for the lifter to lock elbows. Shin of front leg is vertical and front foot is flat. Feet positioned
straight ahead with back foot heel turned in slightly
5) barbell, shoulders and hips are maintained in vertical alignment while lifter extends corny leg and takes
one step back, legs extend further and back leg takes one step forward. Barbell, torso and feet are all
parallel
A key component to pulling under the barbell into the receiving position is to ANS Use the
contraction of the traps to pull the body under even as the barbell is being pulled up
During the jerk drive from the power position ANS Lifter explodes upward against the bar by pushing
against the floor and extending the legs and there is generally a slight upward rise on the toes
When the barbell initially leaves the platform ANS Shoulders and hips rose at the same rate
A key point in the starting position of a lift is that ANS The shoulders are never set behind the barbell
As the barbell passes the knee ANS The feet are flat on the platform
State the reason that a pre-training assessment should be performed on all new athletes ANS So that
the appropriate entry point into weightlifting training for that particular athlete can be determined
