Special auxiliary exercises - bending over with a barbell on your shoulders, throwing weights and jumping with weights.

Bending with a barbell on your shoulders from the initial standing and lying positions develops the strength of the back extensor muscles. Such methods are already used to some extent even by beginners and junior athletes. First, lying down bends are performed without weights, then lying and standing bends are performed with a barbell disc or other light weights. Qualified athletes include in their training all kinds of inclinations with a barbell on their shoulders.

When working with a barbell, the load varies greatly. For example, in standing bends with a barbell on the shoulders, athletes perform approximately 15-150 lifts per month, and in lying bends - 20-600 lifts. Athletes of lower weight categories often add inclines to their training with a barbell on their shoulders while standing, and athletes of heavier weights do the same thing but from a lying position.

When bending, the lumbar region experiences a very large load, therefore, in order not to injure the lower back, the weights should not be extremely large. The training weight should be:

1. with a standing barbell - approximately 25-60% (average 50%),
2. lying down - 15-35% (on average 20%) of the limit in the jerk.

When training bent overs with a bar on your shoulders from a standing position, you need to keep in mind that large weights used during the competitive period can negatively affect performance in the snatch and clean and jerk.

Older athletes and those with more training experience use less bending with resistance, because the strength of their back muscles is sufficiently developed by this time.

The exercise in such bends is repeated per approach both in the preparatory and competitive periods from 3 to 10 times - depending on the weight used.

In order to develop the strength of the back extensor muscle groups, throw the barbell (weight) over the head and back. In these cases, the weight of the projectile can be approximately 15-20% of the push limit. The number of repetitions of the exercise per workout is 6-10 times.

To develop explosive strength in the muscles of the shoulder girdle and arms, weightlifters can use the following exercises:

1. I.P. - arms with a barbell at the top. Without lowering your shoulders, bend your arms at the elbow joints back and lift them up - the so-called “French press”. Beginners and junior athletes perform this exercise with a barbell disc weighing 5-10 kg, qualified athletes - with a barbell weighing 10-25% of the maximum result in the clean and jerk. The number of cyclic repetitions per series is 3-10 (depending on the weight of the weight);
2. Bending and extension of the arms in support on the uneven bars. Beginner athletes perform this exercise without weights, junior athletes - with a small weight (fixed on the belt or legs), qualified athletes - with a barbell weighing 5-25% of the maximum result in the clean and jerk. The number of iterations per approach is 3–10 (depending on the load size). Qualified athletes can perform this exercise with incomplete bending of the elbows - then the burden increases to 40-50% of the limit in the jerk. The number of iterations per approach is 3-5 (depending on the volume of weights).

It was noted above that when lifting the barbell to the chest (and especially in the snatch and jerk from the chest), rapid manifestation of force is necessary. If we compare the results in the height of jumping without weights with the results in the clean and jerk, then no connection is found between them. If we compare the results in the jerk with the results in jumping with a weight of 50% (of the athlete’s own weight), we can see: those athletes who jump high generally push more. In other words, there is a correlation (average) between results in jump height and achievements in clean and jerk. However, at the same time, not all athletes who have stronger legs (higher results in squats with an apparatus on their shoulders) also show higher results in jumping up with 50% weight, i.e. the connection between the results and the height of the jump and squats with a barbell are weak. Thus, with the same leg strength, an athlete who has a higher result in jumping up with a 50% weight almost always lifts and pushes a barbell of greater weight, because he has a greater ability to quickly exert force.

in weight categories 75-100 kg for athletes:

1. III category - 44 cm,
2. II - 45 cm,
3. I - 46 cm,
4. kms - 47 cm,
5. ms - 48 cm,
6. msmk - 50 cm,
7. for world record holders - 51 cm;

in athletes of lighter and heavier weight categories - about 2 cm lower. For example, D. Rigert (weight category 90-100 kg) jumps with 50% weight 59 cm, P. Kuznetsov (weight category 100 kg) - 62 cm, Yu. Vardanyan (weight category 82.5 kg) - by 65 cm.

One of the means of developing “explosive strength” in weightlifters of the senior qualification group can be depth jumps. After the athlete jumps from a height, he must push off with his feet and jump up. During the competitive period, they advise including depth jumps in the first 3 weeks (3 times each). The first two workouts - 2 series of 10 times from a height of 0.5 m, the third workout - 3 series of 10 times from a height of 0.5 m, the fourth - 4 series of 10 times from a height of 0.5 m, the next five workouts - 4 series of 10 times from a height of 0.7 m. Naturally, with approximately the same dosage per week, depth jumps can be used in the preparatory period. If, after taking off, a weightlifter not only jumps up, but “jumps,” for example, on a gymnastics goat of a certain height, then the dynamics of the forces developed during take-off will be even closer to that inherent in “undermining” and pushing the projectile from the chest.

Another means of developing “explosive strength” in a weightlifter is jumping up with a loaded bar on the shoulders. In this case, the weight should be approximately 20% of the maximum achievement in the clean and jerk. During a workout, an athlete jumps up with a barbell approximately 12-18 times, the number of jumps per approach is 3-6. Jumping up with a barbell on your shoulders can be included 2-3 times a week. If depth jumps are used in the training, then jumping with a barbell on the shoulders is not included in it.