King Joes Barbell Club
622 E.Drinker St. Dunmore PA 18512
Competitive Weightlifting
Dan John book "from the ground up"
Sinclair, Siff, and Sinclair-Malone-Meltzer Formula
Usa Weightlifting membershp form
There are two lifts in weightlifting, the snatch and the clean and jerk. In competition, each competitor is allowed three attempts in each lift. The sum of each lifter's best successful attempts in the snatch and the clean and jerk determine the lifter's total. The total is used to determine the placing of the lifter in a competition.
Both men and women compete in weightlifting. There are eight weight classes for men and seven weight classes for women. Lifters compete against others in their weight class.
Athletes of all ages participate in weightlifting. Recognized age catagories in weightlifting are Schoolage, Juniors, Seniors and Masters. An athlete can begin lifting at age twelve and continue to compete long after retirement.
Equipment
Weights and measures 
Because weightlifting is an international sport, the metric system is used. Weight is measured in kilograms and measurements are done in millimeters or meters. One kilogram equals 2.2046 pounds. ( See KILO TO POUNDS BELOW)
The Platform
The competition platform measures 4 meters by 4 meters (13 feet by 13 feet). It is made of wood and may be covered with a non-slippery material.
The Bar 
The bar weighs 20 kilograms, is 2200 milimeters long and 28 milimeters in diameter. The bar for women weighs 15 kilograms, is 2010 milimeters long and 25 milimeters in diameter.
The Plates 
The discs or bumper plates are covered with rubber. Bumper plates are red (25 kg), blue (20 kg), yellow (15 kg) and white (10 kg). Discs lighter than 10 kg may be made purely of metal.
The Collars 
Collars secure the weights on the bar. Each collar weighs 2.5 kg. The bar must be loaded with the largest discs toward the middle of the bar and the lighter discs in descending order toward the outside.
The Costume 
A one piece lifting suit shall be worn by all lifters. It cannot cover the elbows or knees, and it is usually made of lycra material.
The Shoes 
Low or high topped shoes may be used. The mid-soles are made out of wood or rubber, and the uppers out of leather or suede.
The Belt 
A lifter may use a weightlifting belt. It may not exceed 120 millimeters, or 4.5 inches, in width.
Bandages and Wraps
Bandages and wraps are allowed though strict limits are places on the width. They may be 300 millimeters (12 inches) at the knees and 100 millimeters (4 inches) at the wrists.
Chalk 
Chalk may be applied to hands and on the thighs if desired in an unlimited quantity.
Competitive weight classes Weight Classes for Juniors, Seniors and Masters Men
Weight Classes for Juniors, Seniors and Masters Women
Weight for Classes Schoolage Men
Weight Classes for Schoolage Women
AGE GROUPS
Schoolage
The Schoolage catagory includes male and female lifters age 17 and under.
Juniors
The Juniors catagory includes male and female lifters between the ages of 18 and 20.
Seniors
The Seniors catagory includes male and female lifters between the ages of 21 and 34.
Masters
The Masters catagory includes male and female lifters between the ages of 35 and 80+. Age groups are 35-39, 40-44, 45-49, 50-54, 55-59, 60-64. 65-69, 70-74, 75-79 and 80-84.
KILOS VERSUS POUNDS
Olympic weightlifting meets are done in kilograms (kilos) which is the metric system. This system is used for all meets in Utah, the United States and in all other countries. Therefore, every lifter and coach has the responsibility of knowing this system as it applies to weightlifting. You need to be able to convert pounds to kilos and vice versa quickly and easily. The following should prove to be helpful.
THE SUPER QUICK AND EASY WAY
Although this method is not totally accurate it gives you an approximate figure.
- From Pounds to Kilos: Simply cut it in half
For example, 100 pounds is approximately 50 kilos. 250 pounds is approximately 125 kilos From Kilos to Pounds: Simply double it
For example, 75 kilos is approximately 150 pounds. 115 kilos is approximately 230 pounds
THE TOTALLY ACCURATE WAY
- From Pounds to Kilos: Cut it in half, take 10% and subtract
For example, 100 pounds cut in half is 50, 10% of 50 is 5, subtracted from 50 is 45 kilos
250 pounds cut in half is 125, 10% is 12.5 subtracted from 125 is 112.5 kilos From Kilos to Pounds: Double it, take 10% and add
For example, 75 kilos doubled is 150, 10% is 15 added to 150 is 165 pounds.
115 kilos doubled is 230, 10% is 23 added to 230 is 253 pounds.
KILOS TO POUNDS CONVERSION TABLE:
| 10 KG = 22 pounds | 15 KG = 33 pounds | 20 KG = 44 pounds | 25 KG = 55 pounds |
| 30 KG = 66 pounds | 35 KG = 77 pounds | 40 KG = 88 pounds | 45 KG = 99 pounds |
| 50 KG = 110 pounds | 55 KG = 121 pounds | 60 KG = 132 pounds | 65 KG = 143 pounds |
| 70 KG = 154 pounds | 75 KG = 165 pounds | 80 KG = 176 pounds | 85 KG = 187 pounds |
| 90 KG = 198 pounds | 95 KG = 209 pounds | 100 KG = 220 pounds | 105 KG = 231 pounds |
| 110 KG = 242 pounds | 115 KG = 253 pounds | 120 KG = 264 pounds | 125 KG = 275 pounds |
General Rules for Both Lifts
The technique known as "hooking" is permitted. It consists of covering the last joint of the thumb with the other fingers of the same hand at the moment of gripping the bar.
In all lifts, the referees must count as "No lift" any unfinished attempt in which the bar has reached the height of the knees.
After the referees signal to lower the barbell, the lifter must lower it in front of the body and not let it drop either deliberately or accidentally. He may release his grip on the bar when it has passed the level of his waist.
If a competitor cannot fully stretch his arm due to an anatomical deformation, he must report this fact to the three referees and the jury before the start of the competition.
When snatching or cleaning in the squat position, the lifter may help his recovery by swinging and rocking movements of his body.
The use of grease, oil, water, talcum or any similar lubricant on the thighs is forbidden. The lifter cannot have any substance on his/her legs when he/she arrives in the competition area. The lifter who uses a lubricant is ordered to remove it. During the removal the clock goes on. The use of chalk (magnesium) on the hands, thighs, etc, is permitted.
Incorrect Movements and Positions for All Lifts
Pulling from the hang.
Touching the platform with any part of the body other than the feet.
Uneven or incomplete extension of the arms at the finish of the lift.
Pause during the extension of the arms.
Finishing with a press-out.
Bending and extending the arms during the recovery.
Leaving the platform during the execution of the lift, i.e. touching the area outside the platform with any part of the body.
Replacing the bar on the platform before the referees signal.
Dropping the bar after the referees signal (front or behind).
Failing to finish with the feet and the barbell in line and parallel to the plane of the trunk.
Failing to replace the complete barbell on the platform, i.e. the complete barbell must first touch the platform.
Rules for the snatch
The barbell is placed horizontally in front of the lifters legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight which has been lifted must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the referees give the signal to replace the barbell on the platform. The turning over of the wrists must not take place until the bar has passed the top of the lifter's head. The lifter may recover in his own time, either from the split or a squat position, and have his feet on the same line, parallel to the plane of the trunk and the barbell. The referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.
Incorrect movements for the snatch
Pause during the lifting of the bar. Touching the head of the lifter with the bar when finishing the lift.
Rules for the Clean and Jerk
The first part, the Clean: The bar is placed horizontally in front of the lifter's legs. It is gripped, palms downward and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. The bar must not touch the chest before the final position. It then rests on the clavacles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight, before performing the Jerk. The lifter may make this recovery in his own time and have his feet on the same line, parallel to the plane of his trunk and the barbell.
The second part, the Jerk: The athlete bends the legs and extends them as well as the arms to bring the bar to the full stretch of the arms vertically extended. He returns the feet to the same line, arms and legs extended and waits for the referees signal to lower the barbell as soon as the lifer becomes motionless in all parts of the body.
Incorrect movements for the Clean
Placing the bar on the chest before turning the elbows. Touching the thighs or the knees with the elbows or the upper arms.
Incorrect movements for the Jerk
Any apparent effort of jerking which is not completed. This includes lowering the body or bending the knees. Any deliberate oscilation of the barbell to gain advantage. The athlete and the barbell have to become motionless before starting the jerk.
