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Why should I join the Girl's Weightlifting Team? You will develop confidence, strength, physical/mental toughness, friendships, and personal satisfaction of doing something you think you couldn't do. What do you do during a meet? Weightlifting meets include bench press and clean and jerk. You have three attempts to do as much weight in both of these categories. What is the bench press? Bench press is where you lay on the bench and keep your feet flat on the floor. Once your spotter helps you lift the bar off the rack, you bring it down to your chest, and hold it there until it comes to a complete stop. You must keep your butt on the bench the whole time. Lifting either your feet or butt will cause you to have a no lift. When the judge says, "press," you lift the bar back up until your arms lock out. Locking out your arms at different times will cause you to have a no lift also. When the judge says, "rack," your spotter helps you bring the bar back onto the rack. What is the clean and jerk? The clean and jerk is where you lift the bar from the ground and bring it above your head. First, you get close to the bar, bend your legs, put your butt down, and make your back flat. When doing clean and jerk, you'll want to use the "hook grip," which is where you tuck your thumbs under your fingers. This makes the grip tighter and the bar easier to lift. You clean the bar, which means you pull it up, and then you squat under to bring it up to your shoulders. Squatting low and keeping your butt down allows you to get your elbows up and to get under the bar quicker. Once it's on your shoulders, you're allowed to move your fingers and grip around, but you can't roll the bar up or you'll be called on a "roll up," which causes you to have a no lift. Next, you squat and bring the bar above your head. You can either do the "power jump" or "split jump." Your arms must also lock out at the same time. Then, you bring your feet back close together and put the bar down when your judge motions you to do so. What is the "power jerk" and "split jump"? The power jerk is where you squat and have your feet jump out to both sides. Girls who are tall sometimes prefer to do this. The split jump is where you squat and jump with one foot in front and the other in the back. The leg in the back must bend down. This is the more common type of jump girls prefer to do. How do I know that my lift is good? After each lift, whether it’s the bench or the clean and jerk, your judge will let you know if it's a good or no lift. If it's a good lift, your judge will gives a thumbs up. Then, you can add more weight to your next lift. If it's a no lift, your judge will give a thumbs down. Then, you can either choose to attempt the same amount of weight, or to go heavier. Can I still work out if I have a job? Yes, Coach Dunlop is very flexible with schedules. Just let him know ahead of time, and there will be no problems. How long do practices usually last? Practices tend to last about two hours. Practices are normally from 3-5 p.m. But you can leave earlier if you have something else to do. Just try to get most of the workout done before you leave. What kind of workout would I do? Each day consists of a new workout, so you won't be doing the same thing continuously. This allows you to work out different muscle groups throughout the week. Three days usually are spent working on lower body and the other two days working on upper body. For lower body, some common exercises are leg press, leg curls, squats, and clean and jerk. Common exercises for upper body are incline bench, lateral pulls, high pulls, and the regular bench. What if I'm not strong enough? No one starts off benching or cleaning school records. Each day you get stronger with hard work and dedication, so don't be discouraged if others can lift more than you. Just keep working out and you'll get there soon. Will I look like a boy? Of course, you won't. As long as you don't take steroids, you can stay as feminine as you like. |
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Created by: IB student, Jessica Holt (graduate) |
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