The benefits of weightlifting
The use of weightlifting for training across sports
The use of weightlifting as a training methodology is a generally accepted tool for training by Strength and Conditioning coaches. By using the term weightlifting I am referring to the snatch, clean and jerk and their derivatives rather than the term weight lifting which would refer to general resistance exercises. The following will give an overview of reasoning for their use in a training program, for a more in depth piece see Hedrick & Wada (2008).
The first reason for prescription of weightlifting exercises is the transfer of training that is available across a wide range of sports due to the presence of the triple extension. This movement (the extension of the ankle, knee and hip) is seen in almost all sporting actions and so weightlifting offers huge crossover benefits to almost every sport2. Other biomechanical advantages exist including that most sporting movements are closed kinetic chain actions (where the feet or hands are fixed and cannot move) involving large power development by the larger muscles surrounding the legs, hips and trunk and as such should be trained in that manner1. Further, during the lifts there is no intention to slow the load down at the end of range of motion, this is done solely by gravity whereas in other training methods eg. the bench press some active deceleration has to occur to bring the bar to rest at end of range, this makes weightlifting an excellent way of training high load strength speed5.
Force velocity curve
Another advantage that weightlifting has over other methods is not only can they be altered to address different sporting movements and offer different core/trunk challenges but also how versatile they can be when the load lifted is changed. The force/velocity curve (left) will be very familiar to Strength and Conditioning coaches, to those less familiar think of the back squat as an example. When a heavy load is placed on the bar the force required to lift it is great while the movement that occurs is slow (bottom right of the curve), when the load is low the converse is true, low force but a faster movement (top right of the curve). Along this curve it is possible to insert a continuum of movements; it starts at a slow strength movement such as heavy squat, moves to strength-speed movements such as a heavy clean, then speed-strength like the snatch followed by speed movements such as a counter movement jump. By altering loads on individual lifts it is possible to target different areas of the curve dependent on your sport and training goals.
The final quality that weightlifting allows that I will mention here is the development of balance, flexibility and coordination has been shown to occur as a result of weightlifting6, given weightlifting uses multiple joints and muscle groups, their coordination leads to improved neuromuscular coordination and balance. They may also lead to a reduction in risk of injury due to a strengthening of connective tissues and improved coordination, particularly when coupled with training that targets joints vulnerable because of the sporting movement.
One reason often given for not lifting is that it leads to an increased risk of injury when compared to other types of resistance training, this has been shown not to be the case3. When lifting in a controlled environment and supervised by a qualified coach it is a very safe activity can that can bring about a whole range of benefits and performance improvements when implemented as part of a periodised training program.
1. Armstrong, D.F. (1993) Power training: the key to athletic success. Strength & Conditioning Journal. 15 pp. 7-10.
2. Chiu, L. & Schilling, B.K. (2005). A primer on weightlifting: From sport to sports training. Strength & Conditioning Journal. 27 pp. 42-48.
3. Hamill, B.P. (1994). Relative safety of weightlifting and weight training. Journal of Strength & Conditioning Research. 8(1) pp.53-57.
4. Hedrick, A. & Wada, H. (2008). Weightlifting movements: Do the benefits outweigh the risks? Strength & Conditioning Journal. 30(6) pp. 26-35.
5. Hori, N., Newton, R.U., Nosaka, K. & Stone, M.H. (2005). Weightlifting exercises enhance athletic performance that requires high-load speed strength. Strength & Conditioning Journal. 27 50-55, 2005
6. Tricoli, V., Lamas, L., Carnevale, R. & Ugrinowitsch, C. (2005). Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs. Journal of Strength & Conditioning Research. 19(2) pp. 433-437.