training, Indicating the extent of interdependence of variable quantities. torokhtiy. And I always say that auxiliary exercises need to be repeated hundreds, and maybe thousands, of times with PVC to work out the skill of generating a powerful impulse in the Power Position. The temporal structure of the power position is mainly determined by the level of development of the speed-strength skills of the quadriceps femoris muscle. The definition of a Power Snatch is, that the weight is caught in a higher position, where the upper thigh is above parallel to the ground, which coincides for most people with a knee angle of 90 degrees or more (considering standing fully upright refers to 180-degree knee angle). Update 09.01.2016: Next Round of his Online Training with New Spreadsheet. halterofilia, 4. 55,649 views. Verified • Follow. I’ve learned how to snatch and clean a jerk from the videos and info you guys put out. In so doing, they provide accumulation of additional reactive forces for quick acceleration. STARTING POSITION: -cover the bar; -feet balance; -lower back…” torokhtiy. RECEIVING POSITION: -land on full foot; -deep squat -shoulders internal rotation. At the same time, the maximum height of the barbell's flight is determined mainly by the ability of the athlete's neuromuscular apparatus to manifest explosive power right from the start, and also because of the nature of intermuscular coordination. See Table 2. If you compare performing exercises in weightlifting with and without Power Position, it's like comparing the speed characteristics of a scooter and a fighter plane. The clean Pull is performed up to the middle of the thigh with the almost complete knees straightening, but shoulders remain above the bar and always cover the barbell,arms are relaxed, the trajectory of bar movement is as close to the trunk as possible. This table shows that with an increase of hamstrings power, the depolarization phase is performed much faster and with less flexion of the legs and the knee joints, which creates more favorable conditions for carrying out the power position. Basically it’s a percentage based program with 3 mandatory days, and 3 more days for the serious athlete. Most important knowledge thanks for sharing this, Please note, comments must be approved before they are published, Male Weightlifting Training Program (12 weeks). PURPOSE: leg muscles activation and synchronization of the legs and arms work in the power position. torokhtiy, 9,354 Likes, 222 Comments - Oleksiy TOROKHTIY (UKR) (@torokhtiy) on Instagram: “#LIFTOFF is coming, so let’s remember the most important tips for CLEAN & JERK STARTING…” torokhtiy. The Power Position provides rational jump mechanics, which produce maximum power due to the synchronized work of leg and body muscles. This helps to keep the centers of gravity of the athlete and bar as close as possible and to perform lifting more economically, and therefore effectively. See Table 1. It also depends on the length of your limbs or better: the ratio.It is not an impossible task to improve mobility it just takes some time and dedication. California Strength take on what I assume to be the power position for clean: Oleksiy Torokhtiy's drill for power position: As a beginner, I'm … Press J to jump to the feed. Mobility is very important but some might need some weight to get a good frontrack position. Close. The barbell speed on the average is 20% lower than during the snatch. To sum up, we can say SNATCH technique is closely related to the level of development of speed-strength skills. Oleksiy Torokhtiy is an Olympic Gold Medalist, taking first place at the London Oympics in 2012. Language / Язык: ENG RUS To progress safely in competitive exercises, an athlete's training training program must be balanced both in terms of load and in the ratio and availability of preparatory exercises. Log In Sign Up. Fluff. Update 14.09.2015: Week 12 and 13 added (v13.2). Here is the Spreadsheet. Participant of two Olympic Games (2008, 2012). I will try to explain why the Power Position is really important: When the athlete stands in front of the bar before the exercise performance, we have 2 objects, as soon as the athlete starts to lift, we call it an "athlete-bar system" with two interacting centers of gravity and only the athlete can control the centers of gravity. Regarding the tests that characterize the level of development of speed-strength skills (long jump and high jump), those are actually in close inverse proportional relationship, i.e. In most cases, it was the sad show of a failed attempt to pull the bar with bent and fixed arms. The temporal structure of the power position is mainly determined by the level of development of the speed-strength skills of the quadriceps femoris muscle. It seems to me there's too much romance in this text. Oleksiy Pavlovych Torokhtiy (Ukrainian: Олексій Павлович Торохтій; born May 22, 1986 in Zuhres) is a Ukrainian weightlifter, an Olympic Gold Medalist in weightlifting (London 2012), winner of World and European Championships. Posted by 8 hours ago. It is especially true for the SNATCH, where the barbell should be lifted to a much higher height than when lifting the barbell to the chest. Please note, comments must be approved before they are published, Male Weightlifting Training Program (12 weeks). POWER POSITION and SCIENCE. Torokhtiy Oleksiy June 2 at 1:54 PM The Power Position is the most important, but also the mysterious an ... d contradictory phase of performing a snatch and clean, due to the technique of performing which the same magic occurs when the heavy barbell accelerates and flies with incredible power along the vertical trajectory. The Power Position is the position (phase of movement) of the athlete when the body and knees are bent, he stands on a full foot, the barbell is pressed to the body, the shoulders and knees are on the same vertical or shoulders cover a bit. This exercise is performed in straps and requires an optimal levelof flexibility and mobility of … 7,983 Likes, 67 Comments - Oleksiy TOROKHTIY (UKR) (@torokhtiy) on Instagram: “The point of contact of your body with the bar, in the Snatch Power Position, should be right under…” /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. To sum up, I will repeat: the Power Position is the position (phase of movement) of the athlete when the body and knees are bent, he stands on a full foot, the barbell is pressed to the body, the shoulders and knees are on the same vertical. nutrition, Remember, in order to improve the power position technique in SNATCH along with the traditional jump exercises, it is necessary to practice exercises that improve the strength of hamstrings. 4,964 Likes, 63 Comments - Oleksiy TOROKHTIY (UKR) (@torokhtiy) on Instagram: “HANG SNATCH are done from the level below the knees and before power position. The results of many studies have shown that certain tests (long jump from a stationary position, jumping for height, squats with a barbell on the shoulders and a deadlift) give a good indication of what the results in the SNATCH will be for any given athlete (the closer the figure is to 1, the stronger the interconnection). In this article we will discuss the most popular not only in weightlifting, but also in other sports, as well as in the fitness industry - split squats. This position is a starting and working one in many sports: american football, volleyball, tennis, track and field. The height of the barbell catch on the average is 23% lower than in snatch. Let's try to figure out what it is – Power Position? One of the main tasks of the Power Position is to work out the trajectory as close to the athlete as possible. 486,171 views. Also, many studies indicate that the temporal characteristics of the power position are also in close, but inverse, proportion to the best result obtainable in the SNATCH. First of all, this is due to the fact that many athletes and trainers of functional fitness, as well as some weightlifters, do not understand or ignore Power Position. Power CLEAN + Power CLEAN below knee This combination is mostly used at the beginning of the preparation period, when the development of the angles from the non-standard initial positions take place. Warm Body / Cold Mind. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. What is shown by these results is that as the result increases, the duration of the second pull is shortened and the time of the power position is reduced. torokhtiy. The snatch pull is performed up to the power position with the almost complete knees straightening, but shoulders remainabove the bar and always cover the barbell, arms are relaxed, the trajectory of bar movement is as close to the trunk as possible. The absence or improper performance of the Power Position will most often provoke a number of unpleasant mistakes, such as: The most interesting thing is that many athletes begin to "treat" these mistakes without realizing that they are the result of the Power Position lack. Remember, in order to improve the power position technique in SNATCH along with the traditional jump exercises, it is necessary to practice exercises that improve the strength of hamstrings. Question about clean technique and learning. You guys are great! 15.4k Likes, 444 Comments - Oleksiy TOROKHTIY (UKR) (@torokhtiy) on Instagram: “Most important tips for SNATCH. March 16, 2018. Check out this video from the 2012 Olympic Champion Aleksey Torokhtiy demonstrating a Snatch. The Power Position provides rational jump mechanics, which provides maximum exercise power due to the synchronized work of leg and body muscles. Correlation coefficients between tests and. Everyone knows: in order to increase the competition results, it is first necessary to develop strength through special and special-auxiliary exercises. Believe my experience, I have seen enough athletes who, for various reasons, did not perform the Power Position. Verified. I also call this position "one step before full extension": the body is a little leaned forward (shoulders over a bar or on one line with knees), knees are soft, the bar is pressed to the athlete. In previous complex studies of Olympic weightlifting techniques, it was noted that during the amortization phase, hamstring muscles are actively involved in the work. Verified. So what are the power skills that affect the most important part of the snatch performance – the power position? The Power Position is the most important, but also the mysterious and contradictory phase of performing a snatch and clean, due to the technique of performing which the same magic occurs when the heavy barbell accelerates and flies with incredible power along the vertical trajectory. Wall Squat for Split & Power Jerk / weightlifting by Torokhtiy Thank you for sharing your experience with us. POWER POSITION: -jump from the full foot; -full extension; -direct elbows up. Verified • Follow. A video posted by Aleksey TOROKHTIY (@torokhtiy) on Oct 18, 2016 at 12:54pm PDT Behind the Neck Jerk + Pause Jerk + Jerk This jerk complex can be performed with the power … When a professional weightlifter performs a Power Position, it seems that he is hitting, and then the barbell flies into overhead position. STARTING POSITION:-cover the bar;-feet balance;-lower back tight;-arms relaxed. That is why at my seminars I put the Power Position on primitive mini-movements in order to ensure that the athlete has the "right picture of the world." It seems to me there's too much romance in this text. Ground reaction force during the barbell stabilization in the catch phase on the average is 34% higher than in snatch. 240,237 views. Their active reduction allows an athlete to bend their legs at the knee and ankle joints quickly during the third phase of the movement, and simultaneously stretch the quadrangular muscles of the thigh. Everyone knows: in order to increase the competition results, it is first necessary to develop strength through special and special-auxiliary exercises. Oleksiy Torokhtiy started to post weekly training plans. From Table 2 it follows that tests reflecting the level of development of absolute strength (the result in squats and deadlift) are practically unrelated to the time structure of the power position in the SNATCH. Watch the video below for an explanation. HANG SNATCH are done from the level below the knees and before power position. Trainers on speed-power and conditioning training call it - athletic position, as this position is often the beginning of high-speed and power movements. Its awesome. 4. Verified. The Power Position is the most important, but also the mysterious and contradictory phase of performing a snatch and clean, due to the technique of performing which the same magic occurs when the heavy barbell accelerates and flies with incredible power along the vertical trajectory. Press question mark to learn the rest of the keyboard shortcuts. Because of this, the result of the SNATCH is largely determined by the duration of the amortization phase and the entire power position. See Table 3, Correlation coefficients between the tests and strength of hamstrings. The Power Position is the position (phase of movement) of the athlete when the body and knees are bent, he stands on a full foot, the barbell is pressed to the body, the shoulders and knees are on the same vertical or shoulders cover a bit. When lowering a…” torokhtiy Verified • Follow. Participants of my seminars and camps know how much attention I pay to this phase in the practical part and how much information about the biomechanical movement I tell in order to form the right understanding about this element of movement. Most important tips for SNATCH. TRAIN TOGETHER – TRAIN RIGHT! All the tests mentioned above mainly characterize the reduction of the quadricep muscles in the hips and the back muscles. Yes, it happens, but the hit is not an end in itself of Power Position, rather, it is a consequence of certain successive actions of the athlete. weightlifting - the higher the level of development of these skills, the faster an athlete performs the power position, and the greater the athlete’s overall result will be. However, while constantly increasing power, weightlifters are not able to fully able to realize what they have gained due to the time limit imposed during performing competition exercises. He is also the winner of World and European Championships, and was an athlete of the 2008 and 2012 Olympic Games. And this is no accident, as this position is most comfortable for human anatomy to make powerful sharp and high-speed movements forward, up ect. User account menu. torokhtiy. PURPOSE: work on the mechanics of power position and interaction of arms and feet. It is from this position that it is most comfortable to make the jump up. The complex is for working out angles in pull and clean. This position also provides the most rational angles for going under the bar. Oleksiy is currently a Member of European Weightlifting Federation Executive Committee, Deputy Chairman of Ukrainian National Olympic Commіttee Athletes Commission, and the … ️SNATCH (on to the plates) - 2 sets*6reps PURPOSE: work on the plyometric and explosive component in the power position, and spread of "throwing" feet out to the sides in the power position. I improved quite a bit by just trying to sustain positions with a little weight on the bar. ——— @TorWod ——— Contact point in power position is lower (with the proper technique) due to the narrower grip. Thanks a lot. 386.4k Followers, 41 Following, 1,327 Posts - See Instagram photos and videos from Oleksiy TOROKHTIY (UKR) (@torokhtiy) The reduction of the speed-strength skills of the power position is mainly determined by the level of development of 2008! 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