Wondering how athletes can lift weights two to three times their body weight? Weightlifting is not only physically challenging, but also mentally demanding, requiring regular training under the supervision of a professional coach.
This article will discuss the ins and outs of weightlifting, from its history, types of weightlifting, classes, to tips so you can understand and try this challenging sport with confidence.
The History of Weightlifting
Weightlifting has a long history, dating back to prehistoric times when tribes tested their strength by lifting special stones. Modern weightlifting competitions only emerged in the 18th and 19th centuries.
The International Weightlifting Federation (IWF) was founded in 1905 to organize and hold the world weightlifting championships for men and women annually, except during the Olympic Games. The federation serves as the official governing body for weightlifting worldwide.
Weightlifting has been a competition since the first Olympics in Athens, Greece in 1896, with two branches: one-handed and two-handed weightlifting. However, the sport did not participate in the 1904, 1908, and 1912 Olympics, before returning to the 1920 Olympics in Antwerp, Belgium.
In Indonesia, this sport is overseen by the Indonesian Weightlifting and Bodybuilding Association (PB PABBSI). Thanks to the organization's training, several Indonesian athletes have achieved success in Asian, world, and Olympic championships.
Athletes such as Lisa Rumbewas (Silver Medal, Sydney 2000 Olympics), Triyatno (Silver Medal, London 2012 Olympics), and Eko Yuli Irawan (Silver Medal, Rio 2016 Olympics) have brought pride to Indonesia. Their achievements serve as inspiration for the younger generation to pursue weightlifting.
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Types of Weightlifting & Rules
1. Snatch
The snatch is a weightlifting movement where an athlete lifts a barbell from the floor to above their head in one continuous motion. This movement allows the athlete to move their legs or squat before returning to an upright position with both arms straight above their head.
To perform a Snatch, the athlete takes a squat position behind the barbell with arms outstretched and palms facing down. The waist is pushed straight and the chest is thrust forward before starting the lift.
The barbell is then lifted in one swift motion until it is overhead, with both arms remaining straight. The athlete must hold the barbell for several seconds in a perfect upright position before releasing it back to the floor.
2. Clean and Jerk
The Clean and Jerk is a type of lift in weightlifting that consists of two movements: the Clean and the Jerk. This movement allows athletes to use much heavier weights than the Snatch.
In the Clean phase, the athlete lifts the barbell from the floor to the chest with the back straight and chest puffed out. Next, in the Jerk phase, the athlete extends the arms and legs to push the barbell overhead and hold it until the bell rings.
To perform a Clean and Jerk, the athlete stands behind the barbell with feet shoulder-width apart and in a squatting position. Grip the barbell with palms facing down, lift it to the chest, then push it overhead with a small jump to stabilize the position.
3. Rules for Performing Weightlifting
Each athlete has 60 seconds after their name is called to begin the attempt, so mental and physical preparation are crucial. This time is used to get into the correct position and focus before lifting the barbell.
Athletes are allowed three attempts each at the Snatch and Clean and Jerk, giving them the opportunity to demonstrate their best abilities. The best efforts from both lifts are then added together to determine the total score and the winner of the competition.
A lift is considered valid if the barbell is held above the head with straight arms and receives approval from at least two of the three judges. If this rule is not met, the lift is considered a failure and is not counted in the athlete's total score.
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Incorrect Weightlifting Movements
Even if an athlete appears to have successfully completed a lift, the attempt may be deemed invalid if a foul movement or violation occurs. Some common violations include a press-out, failure to fully extend the knees, touching an area outside the floor, or dropping the barbell in the wrong position.
A press-out occurs when an athlete raises the barbell overhead with bent elbows, then straightens the arms in a separate motion. Other violations include dropping the barbell when it is still at shoulder height or lowering it behind the body before the lift is complete.
If two participants successfully lift the same weight, the winner is determined by the lower body weight. If the body weight is also the same, the winner is determined by the effort with less weight.
Athletes are allowed to increase the weight on the next attempt after a successful lift, and can use kinesio tape to prevent injuries. Additionally, athletes usually rub chalk on their hands to keep them dry, so the barbell doesn't slip easily during the lift.
Weightlifting Sports Competition Class
Weightlifters compete in weight categories, or weight classes, for fairness to the competition participants. Some of the weightlifting classes contested are:
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Boys' Category |
Girls' Category |
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To ensure that athletes do not exceed the weight limit for their respective categories, all participating weightlifters are required to weigh in exactly two hours before the competition begins.
Weight-in also takes place when the athletes, usually represented by their coaches, determine how many kilograms they will attempt to lift during the initial trial for the Snatch round and the Clean and Jerk round.
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Weightlifting has a long history, starting from tests of manhood in prehistoric tribes to becoming an official branch of the Olympics since 1896. The development of this sport continues with the establishment of the International Weightlifting Federation (IWF) in 1905 and the training of high-achieving athletes in Indonesia through PB PABBSI.
To support weightlifting training, SVRG provides quality equipment such as Olympic Training Bumper Plates , Olympic barbell bars , and the Adjustable Barbell 6 in 1. These products are designed to international standards to ensure training is safer, more effective, and comfortable for all athletes.
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