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The competitive lifting of stones became popular in places like Germany, Switzerland, and the Basque region of Spain. 2 0 obj When you are heavy weights with improper form, your joints and bones are the ones that will take on the stress, not your muscles. Depending on intensity and air temperature, an hour of exercise means that you may be losing a quart of water. 5. Many people will tell you that their pet peeve when at the gym is when they can't find the weights they need because somebody did not put them back properly. ",#(7),01444'9=82. JRY Hosting Services, 100 Mason Road, Texas, USA. endobj ULA"@T#3z F 2 0 obj All Things Gym, IWF Rule Book PDF Download *2020 Edition with Video Review*, The International Weightlifting Federation, 2019 IWF Rulebook Technical and Competition Rules and Regulations, Chingiz Mogushkov 213kg Snatch 2014 Russian Championships, Mohamed Ehab 173kg Snatch World Record 2018 World Weightlifting Championships, Ilya Ilyin Vegetarian + Contrast Showers as Pre-Workout. <> For many prehistoric tribes, a traditional test of manhood was the lifting of a special rock. endobj hbbd```b``)d7d ,& 6WX*"2@4d kCh6:9m@mD_nwh^CpImS]p/YYV \Fs22[ 4bD& T J :TR-]gOkus;b%vnW,:^(fhpFSLd3I9/]v| )I%`J-Zw3@g;}[*z+#JnYNz6* 9*j7fPpfY5bttj j 2 q4;jgacJu#$^=:lsR,//.'%R^a].Jk&. 3.2.2 Only IWF authorized professional cameras, recording equipment or drones allowed in the Venue, within the FOP or in additional spaces. This existed in Greece and in Scottish castles. When the highest value has been collected, the total weight lifted of the first lifts is added to the total weight in the clean and jerk. When competing in a weightlifting contest, you are going to want to know how to perform a successful lift. 3.3.7 Video Playback Technology (VPT) (VPT is technology to review the Referees / Jurys decision if challenged or in case of disagreement within the Jury. endobj %PDF-1.7 5 0 obj When a lift is unsuccessful, the referee will hit a red button and a red light will go off. In case of a tie, the lifter whose body weight is less will be declared the champion. If you want to bulk, then you want to make sure you are consuming a calorie surplus, but make sure that you are consuming the right calories and not just junk food. stream Copyright 2017-2022 Rookie Road Inc. All rights reserved. 3 0 obj <>/Metadata 1569 0 R/ViewerPreferences 1570 0 R>> 10 0 obj Poor form combined with heavy weights is an injury waiting to happen. %PDF-1.5 You also want to make sure you wear comfortable athletic shoes, and ensure that they are always tied. La H ;P.Gx #. gPFe#c$ cs1Ke2bP`x7('8Fv&?gt(bad:i% c[fd T`lgX ]! q You will then be putting yourself at risk of dehydration, energy loss, and also muscle cramps. You are going to want to drink water, before, after and during a workout to avoid dehydration or other injuries. Just because you can lift an amount that is heavy, does not necessarily mean you are performing the exercise properly. <> 1 0 obj QhN'hu:[5bNWB:MgJzM?Jot4&6dD:+9-IAr`^u rb GF+!rZZJh_5od2[1%VJ+$J <> Special Edition - Streaming Servers - US/UK, AMD Ryzen - 1 GBPS - Super Dedicated Servers, DMCA - UKR - Dedicated Servers - 1GBPS To 10GBPS Port Speed, Metered Servers - Limited Speed - Upto 1GBPS, Unmetered Media Servers - Upto 10 GBPS | 40 GBPS. endobj endstream endobj 959 0 obj <> endobj 960 0 obj <>/MediaBox[0 0 595.56 842.04]/Parent 956 0 R/Resources<>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Tabs/S/Type/Page>> endobj 961 0 obj <>stream Mens competitions are divided into eight body-weight categories, and womens are divided into seven body weight divisions. When you are in a competition, you will not be rewarded if you are not using the proper form. |D As time goes by focusing on form, you will get stronger, and eventually be ready to properly lift heavier weights in a safe motion. 3 0 obj That makes it extremely important for you to be aware of your surroundings. % Weightlifting is a sport that takes a large toll on your body. I*6qRjlaGRU0EJiK,Y$2Kzd{+]gT(rjR5K/#f)T N 2.5.1.11 Touching the barbell with his / her footwear is a no lift! <> td;T IMh 9A@H?bz\[z.W=,L"8V} 1 0 obj 4 0 obj You want to wear clothing that allows you to move all your body parts in a full range of motion. endobj 0 This can not only hurt yourself, but the others around you, so it is extremely important to make sure that your weights are secure. z`jTXEB]pY0*5qRuq:m%X8MbIM/#;6M xZYs6~7dH&GA%Srdz.C~.Lr~}dow'^/shly1$#B#\=@La>2O|zrqw However, if the Jury approves the Challenge, the Athlete / Team retains the Challenge right. Without enough water, you are not going to be able to properly get through a workout. <> <> That means if you are lifting during a time where it might be busy, you are going to want to be aware of who is around you when you are performing an exercise. %%EOF <> Get The Best Streaming Servers For Media Streaming & Unlimited Bandwidth Upto 1GBPS, Buy The Best VPS Plan Which Suits Your Needs, Select The Best AMD Ryzen Servers - Perfect For Gaming & Media Streaming - Less Than 24 Hours Delivery, Chose the Best Dedicated Server & Customize the Servers - DMCA Free Dedicated Servers, Get The Dedicated Servers For Gaming,Business & Capable Bandwidth Upto 1GBPS Network Port, Get The Dedicated Servers For Media Streaming & Unlimited Bandwidth Upto 40 GBPS Network Port, Buy The Storage Dedicated Servers For VOD's & Movies, Secure your domain name by registering it today, Transfer now to extend your domain by 1 year. <> Copyright 2022 JRY Hosting Services. 4 0 obj 7 0 obj You need to be extremely careful with weights and use collars to secure them, especially when you are using an Olympic Bar. *[fkKk|atg4jl(gyZ(_,?ad&Xw(|\7X4O'q]"XcGgisIh:?Xs69c6J+,}XwaX):!KFc]-|5R`EK DhWtry@+VjI )I5-&xD40Tttt40w S l-LHQmF-gN?|9?>yB.?"\h)E`[^g^ | !} T&Ox3Iu2Y&oJFl=nYY#{ptm:MYDCwa76z 6D-T"tK^j"exw,ppOP/0_ @v$&a`\M4Lmcge6.OQf}RoQCY,hZu@#}sXkn)bBQ`joJ%w>0uA_fFMG[[E]0M@Ra&|Pw. <> When you are at the end of the lift, you must wait for the call of the judges to drop the bar from overhead. There are three referees that judge the lift. % _N;zMvWjA-!]-Z#!M^ydqj>dh E$;T81]>5`G3lGAAH9I@AZ V/8r^MQI3 % 12 0 obj qu";p4P2b~AEBwC%L8fHlY!pP5&Nl18Px jaS7&;I>Z 9.4 Upon receipt of a Challenge, the Technical Controller must stop the competition to forward the request to the Jury. endobj A lifter will get three attempts at each lift, and always starts with the snatch. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> The American Council on Exercise recommends that you drink one cup of water 20 to 30 minutes before exercising and another cup for every 15 additional minutes of exercising. When you arrive at the gym, you are always going to want to get right to your workout. However, doing that is a great way to injure yourself. It does not matter if you are going for a run, or lifting extremely heavy weights. 2%HIOg`bdiC xZn7}7]EAr+R@/Sul&mRzGg[0`Hf8nxg^/ O/NO_\M?,C&rw*yxzW'pxam]q4.Z When you are using a plate on a barbell, you need to take off all the plates and put them back where you found them. The procedure can be started by Jury (by stopping the competition) or Athlete / Team (by submitting a Challenge Card to the Technical Controller) before the timing clock is started for the next attempt, or the next athlete having been called appears on the stage, whichever is the last. endobj C J{?ZugWSn9'Piek;Gef{&. 1 0 obj <> Sometimes if you are using really heavy weights, you can push at an uneven force causing the bar to slightly tilt. endstream endobj startxref endobj endobj 1I\ZxJv0 4'>dQp>PIxn N$u)[qIXO0cc)("X{1]C:v}@M;)yA' _`mNDUQ,|FmY8XmG.m*V endobj %PDF-1.7 The wrong shoes will give your feet blisters, a cotton shirt would also become very uncomfortable the more you end up sweating in it. endobj endobj If you are using dumbells, you need to take them back to the rack and put them exactly where you found them, not just on the floor. ;*/81k1D@X endstream endobj startxref endobj 958 0 obj <> endobj 40>![u.e gVX{$: q)./}ARDZ! *fe=S:zJ?FwB+e,}k+{awwF_Y_WLW]!ijU5C$kDO([\l@4SlmRisF "jg-Xr|fSw )vsahb3vqe7EiD_:w :(">_E, YWiG TqsB07`sNr.c6?wHqPi3Y_P>h^zWH!Bw8,nSQ Doing this will actually make you become stronger than if you were lifting heavy weight at poor form. stream Please enter a number between 8 and 64 for the password length. endobj How you dress when you lift weights is a lot more important than most people would think. <0Wg]&waG5sg(v8B[AM=Ni0]uv IxM%S+N{qboi5P|{%@QwC XyA$:fXDh r %PDF-1.5 % <>>> 998 0 obj <>stream <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 18 0 R 19 0 R 22 0 R] /MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> xY]oH}G?]mTU"@viKyHDJ0J{d{w9{7]v[n *+{i:E G~`b2Dkb~opB|{D0Xi@9Jr+P {/Sv*JlgeYe(&"N qF # YHx 3JR:h "J@FD 9@ED,f!PNPDD:@J8Iq-HQ:E Three judges will view the movement and vote with a "good lift" or "no lift". <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> You will not be able to increase weight until you receive at least 2 out of three "white lights". Before moving up in weight, it is important to be able to go at a slow, clean pace of the weight that you are currently working on. This will allow you to get the heart rate up a little bit, and also better prepare you to complete the workout properly. <> When you are not in a competition and you are simply just weight training, you likely may end up in a crowded or secluded area. %PDF-1.6 % If you are not following a healthy eating plan, all your efforts in making progress will be sabotaged. All Rights Reserved. When the lift is successful, the refere will hit a white button and a white light is turned on. PL|@V3(E(m %"f`Os@+\aN](k*IRm?,jLNgq4;ibPM;uX42Au{pz}56NmNt%* 9.5 Challenge request can be made only once per athlete. Unfortunately, commercial gyms place equipment extremely close together (even though they really shouldn't). e[Q=g$U!P7R(}@~;0R!oWoQJ) (]hc@7P6w$sTgC:~@T#lT hb```lb@(a 2 )2&!qeo+/xtr,G@}X|H./Llo{"bpmkh|]|A-/cN. Any sort of discomfort can negatively impact your performance of lifting weights, so it is important that you dressed in the proper attire. <> Water is your friend when it comes to working out and getting fit. $.' Abolishment of bodyweight advantage (see 6.8.2), who lifts more, wins!. 9.2 One (1) Challenge Card is provided for each athlete at the weigh-in. 15/20kg rule for entry total weights (6.6.5) changed to 20kg for both genders, Introduction of 8th bodyweight category for women (90kg, +90kg), Minimum Entry Totals application for Senior World championships, Athlete Pass introduction (similar to Warm-up Pass) (3.3.5). [CXtu%KAH&e!N/A[/.Vi/ M1| hb```V`A10p4r$Hhu 7;nT[ 8 0 obj endobj 13 0 obj For the snatch, you need to have locked out elbows, and no other part of your body may touch the platform. If you are pushing the bar at an uneven level, then the weights might fall off of the bar, which can be very dangerous. 1w`P$f@VXbd:T Comfort is extremely important when you are lifting weights. You are also going to have a better workout if you simply take a few minutes to prepare. Make Sure All Weight Plates are Properly Secured. When weightlifting, it is extremely important to leave your ego aside. stream Use a weight that you can control. :e%K{4:nAL#f#M,p1;.!Fn.jY9m]T^5{~iyjtfa@X.(b%4LMInT stream Z))tB"\4#Tc3c ghl 9SK-U9hZa%v^4u)4v$ TsTunRK/yjV1}U$6-ue+;f6h! endobj %%EOF <> In the case of tie(s) in different group(s), the athlete(s) who competed earlier in time will be ranked higher regardless the attempt number at which the athletes reached the relevant result., scale precision was dropped from 10 grams to 50 grams. You do not want to get in the way of somebody's exercise, just like you do not want someone to get in the way of your own workout. <> 11 0 obj 2 0 obj HdSKn0Z0KJ>':$]LMX|#&)-1h~qq*d6KJI-u6Kg$JRUk[pW'.d"!,x6/*GI If you are in somebody's way, not only can you ruin their exercise, but you can also put yourself and the other people around you at risk of an injury. Every workout should consist of 5-10 minutes of slow jogging, cycling, or rowing as well as some light stretching of the muscles you are about to exercise. G%;:A"6H Dc`(@5@1A, endobj JFIF x x C hbbd``b` @DH *` bmRm .tDx)@b. You want to stress the muscles, not the joints and practice perfect exercise execution. You can trade twice as often as somebody else, but if that other person has a better diet than you, then he is going to be in better shape. Upon receiving a Challenge Card, the Technical Controller shall immediately stop the competition. What are the top 10 rules of weightlifting? When the decision of the majority of the Jury members differs from that of the Referees decisions, the Jury may review Referees decision and / or Jurys own decision by way of VPT. For both the Snatch and Clean, you have 1 minute to pick up the bar off the floor and perform the exercise. : ]/0S Rookie Road may earn a commission when you buy through links on our site. You are not allowed to use water or any other substance other than chalk on your body when you are performing the lifts. While this is not necessarily unsafe, you need to make sure the weights are secure. 4 0 obj 9.3 If the Athlete / Team wants to challenge the Referees or Jurys decision a Challenge request shall be submitted to the nearest Technical Controller by using the. *a0#.`4w`q ;T EZbrG8\ Ly]sX! 9 0 obj The highest score for each lift is the one that is used as the official value of the lift. 0 n$mY[#b\N/D5I3[Yfe1^ 59,dTtCmM^p5wW+jq'auA`MMCjA,=,1mbR N~=p757&q F^e <> When you are not putting away your weights, you are not only creating an inconvenience for whoever wants to use the weights after you, but you are also being very disrespectful to the gym and their staff. When you do not put the weights back yourself, the responsibility then falls on the staff to put the weights away. 978 0 obj <>/Filter/FlateDecode/ID[<9FEC79A7B3C47A44B1E53EFD8E43600E><9D9509A90033844AB49C4FEA8C07F355>]/Index[958 41]/Info 957 0 R/Length 94/Prev 572335/Root 959 0 R/Size 999/Type/XRef/W[1 2 1]>>stream 10287 0 obj <>stream 6 0 obj For the clean, your elbow is not allowed to come in contact with your knees in the bottom of the squat. *}H.A%+([DCd7>wM-8 Z@`hNO endobj 10272 0 obj <>/Filter/FlateDecode/ID[<97046D29E2245344B87DA354543A774B>]/Index[10256 32]/Info 10255 0 R/Length 94/Prev 973025/Root 10257 0 R/Size 10288/Type/XRef/W[1 3 1]>>stream While it is very good for you, it can also lead to injuries if you do not prepare properly. <>/Metadata 3476 0 R/ViewerPreferences 3477 0 R>> fb( Weightlifting is a sport/activity that involves the lifting of barbells, dumbbells, or other weights. endstream No matter how many hours you are putting in the gym, or how well you are performing your technique in exercises, it will all be for nothing if you have a poor diet. 3 0 obj *aUYM*RXZA%jvB1;nmG!Cd2'kc: ny1h*{dEtznWwW2/~Oq[kyzxnU>sgW;a7j\Sk $Prli$2u*+dt%V6EhVW,x S0]? 10256 0 obj <> endobj Restrictive clothing such as jeans will prevent you from performing an exercise such as squatting and can lead to loss of balance or injury. You are going to want to be drinking a lot of water when you are working out. They have other things to be worried about when working, and should not have to clean up after you because you were lazy. The lifter who has the highest combined weights becomes the champion.

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