Weightlifting, correctly called Olympic weightlifting so as to differentiate between powerlifting, weight training and other strength sports, involves two lifts --- the clean and jerk, and the snatch. Both lifts require athletes to take a weight from the floor and lift it overhead. The clean and jerk involves lifting the weight to shoulder height and then, with a powerful leg thrust, pushing the weight overhead. In the snatch, the weight is lifted from the floor to overhead in one explosive movement. Flexibility is very important in Olympic weightlifting for both performance and injury prevention.
Weightlifting Flexibility Demands
In both the clean and jerk, and the snatch, lifters must squat very deeply while holding heavy weights. In the snatch, this squat is performed with the weight held overhead at arms' length. Squatting deeply while maintaining an upright torso requires a high degree of leg, hip and lower back flexibility, and the "arms aloft" position in the snatch requires upper back, shoulder and chest flexibility. A lack of flexibility will mean that you are much less able to get "under the weight" and keep the barbell over your base of support --- specifically your feet. As soon as the weight moves away from the base of support, you are much less able to control the weight and are more likely to drop it.
Ballistic Stretching
Olympic weightlifters are required to adopt stretched positions very quickly. In exercise terms, this is known as a ballistic stretch. Ballistic stretches involve a rapid stretching of a muscle and are usually accompanied by powerful joint actions. A high and powerful kick in martial arts is an example of a ballistic stretch. While this type of stretching is essential for preparing a weightlifter for his sport, the associated risk of injury means that ballistic stretching is not suitable for the average keep-fit enthusiast. Examples of ballistic stretches include rapid and high leg kick swings to the front and/or side and rapid standing straight legged to touches. Ballistic stretches should be performed only after a thorough warmup and even then with caution.
Dynamic Stretches
Dynamic stretches are similar to ballistic stretches but are performed at a slower pace and with more control. Although not as sport-specific as ballistic stretches, dynamic stretches are safer and are also suitable for recreational exercisers. One of the most common dynamic stretches in weightlifting is the overhead squat, which is sometimes called the snatch balance. Stand with your feet shoulder-width apart and hold a barbell or broomstick overhead using a wide overhand grip. Keep your chest up, your weight on your heels and your arms extended. Push your hips back and squat down as deeply as you can while keeping your chest lifted and your arms perpendicular to the floor. Hold this bottom position for a second or two before standing back up. Perform as many repetitions as required. Tight hips, hamstrings, chest and shoulders can make this exercise very difficult and will highlight areas of your body that need to be stretched.
Static Flexibility
Although Olympic lifting is a fast and powerful sport where your muscles must work through a large range of movement very quickly, weightlifters should still perform static or stationary stretches to develop flexibility. A static stretch is held for an extended period of time, which results in an increase in local muscular flexibility. To develop your flexibility, ease into a stretch until you feel tension in the muscle being stretched. This is called the point of bind. Hold this position and relax. After 15 seconds or so the tension will dissipate. Deepen the stretch until you feel an increase in tension again. Hold this position for about 15 seconds. Continue this process for one to two minute per muscle group. Weightlifters need good all-round flexibility so make sure you stretch all of your major muscles especially those around your hips and shoulders.
References
- "Olympic Weightlifting: A Complete Guide for Athletes & Coaches"; Greg Everett; 2009
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
- "Stretching: 30th Anniversary Edition"; Bob Anderson and Jean Anderson; 2010
