Tag Archives: weightlifting

Swindon Barbell at the GBPF British Equipped Powerlifting Championships 2016

Swindon Barbell had 4 entrants to this year’s British championships; Yasmina Couty in the -63k seniors, Helen Toms in the -84k Masters category, Charlie Shotton-Gale and Christie Civetta lifting in the -84k seniors.

Powerlifting involves 3 lifts; squat, bench press and deadlift.  Each lifter has 3 attempts to get the highest weight lifted for each movement.  The best attempt of each lift is added together to give a total, those with the biggest total win.

Yasmina preparing for her final Deadlift to secore Silver Medal overall

Yasmina preparing for her final Deadlift to secore Silver Medal overall

Yasmina was entering this competition as a practice run for some technical changes she has been making in training and ended up, unexpectedly, winning silver medal! Yas achieved a massive 5k personal best on her squat and 2.5k on her deadlift giving her the second highest total in the 63k ladies class and silver!

 

 

Helen Toms squatting 140k in the Masters 2 age category

Helen Toms squatting 140k in the Masters 2 age category

This was Helen’s second competition in full Powerlifting equipment (which involves a lifter wearing tight clothing to remove joint weakness and give more emphasis on the muscle strength).  The nerves showed a little as she missed her opening 2 squats but achieving a successful lift in the 3rd attempt gave Helen a good base to move on to bench in which she got a 5k personal best and the same for the deadlift giving her a result of 140k squat, 75k bench and 155k deadlift and silver medal in the masters 2 (50-59 years old), second to the current world silver medallist I might add!

Christie Civetta pulling 172.5k Deadlift to secure her overall Bronze Medal

Christie Civetta pulling 172.5k Deadlift to secure her overall Bronze Medal

Christie, who is studying her Masters at Bristol University, is originally from USA and only turned a senior this year so this competition hit her with many firsts.  Nevertheless, the competitive American turned her nerves into determination and missed none of her 9 attempts achieving a 190k squat, 107.5k bench and 172.5k deadlift.  Christie managed to pull her last deadlift not only to add 25k to her personal best total but also for the bronze medal!

 

12771675_840156932776751_3031445863654537189_o

Charlie Shotton-Gale benching 137.5k for new British Record

Charlie Shotton-Gale, who is an old hand at British championships, this being her 9th competition, was entering with a mind-set of hopefully breaking a couple of her existing British records.  Never did she think she would have such a successful day as she did.  Charlie hit a smooth 215k squat, adding 2.5k to her British record, she then went on to add 5k to her British Bench record, increasing it to 137.5k, and 2.5k to her deadlift record to 202.5k.  This meant she increased her personal best total and thus the British record by 15k, to 555k, giving Charlie a total of 4 out of 4 British Records in the 84k female senior’s (23-39 years old) category.  This was down to her achieving successful lifts on 9 out of the 9 she attempted getting only 1 red light the entire competition. 

Charlie Shotton-Gale squatting 215k for a new British Record at -84k body weight

Charlie Shotton-Gale squatting 215k for a new British Record at -84k body weight

Swindon Barbell have a busy calendar in the coming months taking members to the British Masters championships, the South West Championships as well as Charlie Shotton-Gale gearing up for the European Championships in May.

If you would like to know more about Swindon Barbell you can find them on Facebook https://www.facebook.com/swindonbarbell/ or by contacting head coach Charlie on charlie@sg-fitness.co.uk.


Keep Lifting!

SG Fitness

Technique

Strength

Power
Charlie Shotton-Gale half way through a 1RM attempt in a conventional style Deadlift

Deadlift Seminar at Battleground Fitness UK

SG Fitness hosted an introductory seminar on the Deadlift at Battleground Fitness UK.  For those that attended please see reminder notes below to enhance your learning.

For those that did not attend, have a read and make sure you are there next time to make sure you get the best out of your lifting.

What you wanted to focus on:

  • Technique/Types of Deadlift

We covered various deadlift techniques from conventional, sumo and olympic style first pull deadlift.

Olympic Weightlifter completing his First Pull Deadlift

Olympic Weightlifter completing his First Pull Deadlift

Charlie Shotton-Gale half way through a 1RM attempt in a conventional style Deadlift

Charlie Shotton-Gale half way through a 1RM attempt in a conventional style Deadlift

Pat Constantine completing his Sumo Deadlift

Pat Constantine completing his Sumo Deadlift

  • Types of grip

We discussed the double over hand and alternating grip.

Double overhead is usually used for olympic lifting such as cleans and snatches as they require to catch the bar after the pull, the grip used is usually referred to as ‘Hook Grip’.  Whereas higher weight powerlifting style deadlifts tend to use alternating grips that are stronger.

If you are not training for a Powerlifting or Weightlifting competition it is advised to use straps if you experience grip issues.

  • Warm ups

We discussed a routine of

An example of a warm up routine that will ensure you are ready to perform you maximum weight of that day.

An example of a warm up routine that will ensure you are ready to perform you maximum weight of that day.

 

What issues you have experienced:

  • How to remove lower back pain

If you are experiencing lower back pain it is likely due to one of 2 issues:

  1. you are rounding your back during the lift and so putting pressure on the lower back in a flexed position
  2. you are leaning too far forward during the lift and so using the hamstrings and back too much rather then utilising the front and core as well.
  • Grip issues

Discussed above.

  • Belt usage

Belts are highly recommended to use when training for high strength deadlifts.  This is because of the intra-abdominal pressure that supports the lumbar section of the spine to enhance the stability of the upper body.  An explanatory paper by Dr Frankel covered the research on using a belt whilst weight training.

What did you want to achieve:

  • Bigger 1 rep max – how to achieve this

By altering techniques throughout the seminar there were 6 personal best’s achieved

A display of each person increase on Personal Best lift.

A display of each person increase on Personal Best lift.

  • Endurance deadlift.

We discussed endurance based deadlift as some participants are entering the ‘Super Human’ contest in which they will be continually deadlifting as a team for 20 minutes.

Recommended to adjust foot stance and hand position during training before they find a technique that is most suited to their body and posture that will reduce back pain and ensure leg movements are used for deadlift above back pulling.


Keep Lifting!

SG Fitness

Technique

Strength

Power

Olympics 2012

We were fortunate enough to go to watch the Mens 105+ (super heavyweight) weightlifting at the olympics yesterday and wow was it amazing!

We arrived in london early and went to watch what we could of the triathlon at Buckingham Palace, then made our way over to the ExCel arena, and London made our day so easy!

There were signs all over the place of where to go for what venues on subways and trains and even just on the main streets!

The volunteers were all over the place letting people know where to go and helping them with queries, always with a smile.  They were so good!  They made our trip by taking out any hassle.  The only time we got lost in London was when the 4 of us separated and 2 of us went to go to the science museum!  We didn’t make it so we went around Harrods instead – such a shame!!

I was immensely impressed by the ExCel centre, it was huge and so well organised.  Made me want Powerlifting to be  in the Olympics more than ever before.

The seats were easy to find, and we had good ones by the front, saw all the action from close up – although sometimes, with those suits, our closeness was too much!

Then the men got going, and there was a huge Iranian contingent in the crowd cheering them on, I think the part of the evening that stuck out to me most was when the German defending champion Matthias Steiner lost his balance trying to lift 196 kilograms in his second lift of the snatch portion of the competition. He fell awkwardly to the platform as the barbel crashed down on him, landing on his head and hitting his neck before finishing over his leg.  He was so fortunate not be have been more seriously hurt.  Unbelievably he got up and walked away! (click here to see picture)

We did think he was actually going to take his third attempt, craziness if he had.  Luckily it looks like doctors said no, and took him off for a ‘check’ X-Ray, so the announcer stated.

The clean and jerk was the most impressive part of the competition, and I didn’t want it to end.

Watching their strength, style, technique and ability just blew me away.  They were simply awesome to watch.  The winner, Iran’s Double world champion Behdad Salimikordasiabi, won by a good margin and was always going to win judging by his strength and poise.

It was a marvel to see the Iranians in the crowd backing their two athletes, it hit home to me the importance of sport in life.  I’ve always been aware of it in my life, but to see the effect it can have on countrymen and women and bring them closer was, and will always be, awe-inspiring.

Once again, it tugged at my heart-strings that because of beaurocracy Powerlifting isn’t in the Olympics and I will never have that chance to bring any part of my country together like so Chris Hoy, Cath Grainger and all the olympic medalist’s have done this week at London 2012.

Part of this blog is to urge people to think about their goals, their wants and desires, and to seek out what they really are.  Then decide how dedicated you are to achieving them, and go for it!

I have noticed I want so much to be at an olympics, but at the age of 29 there are few sports I can take up now that I may still be competitive at in some years time.  I believe I have the choice of shooting and archery, both of which I am considering.  Not because I am not fully content with Powerlifting, if I could choose I would attend the Olympics doing what I love and am fairly good at.  But I want so much to be an Olympian, I may take up a sport that will allow me to take the years to develop skill from the age I am.

If you have children who young person’s who love a sport, try to enhance their drive within it, choosing a sport late in life is invigorating, but can be saddening also.

SG Fitness

Technique

Strength

Power


Keep Lifting!

SG Fitness

Technique

Strength

Power