Everything you need to know for your first weightlifting comp!
Alright team, let's get you in the know for your first weightlifting comp!
Here's the lowdown on what to expect, so you can walk in like a boss and smash those lifts.
The Olympic Lifts: Snatch and Clean & Jerk
You've got three shots at each lift—snatch and clean & jerk. We add up your best snatch and best clean & jerk for your total score. Two out of three white lights from the judges mean you've nailed it, but three is where it's at!
White Light Checklist:
One smooth operator: Get that bar overhead in one fluid motion, no hitching or press-outs. We've been drilling this in training for a reason.
Lock it out, baby: Arms straight overhead until the ref gives you the green light (a flag, a beep, or both).
Strike a pose: Feet in line, arms locked, and hold it until you get the down signal.
Graceful descent: Lower the bar in front of you, hands on it until it passes your shoulders. Keep it controlled, even when you're stoked about that lift.
Feet off, please: If your feet touch the bar, it's an automatic red light. Don't even risk it.
PG-13 only: No swearing on the platform. Keep it classy and represent MWBC with pride.
There is no depth rules: Whether you catch the bar in a full or power position is up to you and your coach. Just do what feels right and what you've practiced.
Competition Flow
First, we strut our stuff on the platform during introductions. Then it's warmup time, so stay close to your coach and they will let you know the plan. Lifters open in order from lightest to heaviest, so we will have you ready when they call your name.
Tick Tock, Tick Tock
You have one minute to start your first lift after they call you, two minutes if you're following yourself (taking two attempts in a row). Don't rush! Take your time and stick to your usual pre-lift routine.
Weigh-In Time
Weigh-ins happen two hours before the competition starts and last for an hour. No need to stress about your weight; or try to change it in the lead up to the competition. For first competitions,we always suggest you stay the same as you would always be.
Don't forget to rock your lifting suit for weigh-ins. You'll also need to tell the official your starting weights, which your coach will have already discussed with you.
Choosing Your Openers
We'll start you off with a weight you can easily smash in training for your first attempt. Remember, the goal is to have a blast and hit all your lifts. We'll gradually increase the weight so you might even score a shiny new PB!
Warming Up
Don't sweat the warm-up, your coach has a personalized plan just for you. They'll go over it with you before the competition.
For example, if your best lifts are 50kg snatch and 70kg clean & jerk, your warm-up might look something like this: 15-20 minutes of general warm-up and stretching, followed by 2 sets of bar work for snatch, then 25kg for 2 snatches, 30kg for 2 snatches, 35kg for 1 snatch, 38kg for 1 snatch, 40kg for 1 snatch, and then your opener at 42kg.
Everyone has a different warm-up routine, so your coach will write it down ready to take you through it on the day. We've got your back!
Snacks and Fluids
Bring your usual mid-training snack and water or your favourite sports drink. Don't try anything new on competition day. Stick to what works for you.
Bathroom Breaks
We all get those pre-competition jitters, so it's totally normal to need a few extra bathroom breaks. Plan for that during your warm-up.
