If you’re new to weightlifting, you may have heard the term “press out” thrown around. But what exactly does it mean? In weightlifting, a press-out occurs when an athlete fails to lock out their elbow during a lift, resulting in a slight bend in the arm as the weight is lifted overhead. This can result in a “no lift” call from judges during the competition.
While a press-out may seem like a minor technicality, it can have a major impact on an athlete’s performance. In addition to resulting in a failed lift, a press-out can also lead to injury if the athlete continues to lift with improper form. It’s important for weightlifters to focus on proper technique and form to avoid press outs and other technical errors that can hinder their progress.
What is a Press Out?
A press-out is a term used in weightlifting to describe when an athlete does not complete the lift in a controlled manner. Specifically, it refers to when the athlete presses the weight out to full extension after it has already been lifted overhead. This is considered a technical fault and can result in the lift being disqualified by the judges.
To avoid a press-out, maintain control of the weight throughout the entire lift. This means keeping the elbows locked and the weight stable overhead. It also means avoiding any sudden movements or jerks that could cause the weight to become unstable.
The Rules
In weightlifting competitions, a press-out is when an athlete lifts the barbell overhead and then bends their elbows to lock it out. This isn’t allowed and is considered a press-out.
According to the rules of weightlifting competitions, a press-out occurs when an athlete fails to maintain a continuous motion while lifting the barbell overhead. If an athlete performs a press-out, the lift will be disqualified.
Disqualifications
In weightlifting competitions, there are several reasons why a lift can be disqualified. One of the most common reasons is a press-out. Other reasons include not completing the lift, failing to follow the commands of the judges, and lifting more weight than the athlete is capable of. If a lift is disqualified, the athlete will not receive a score for that lift.
To avoid disqualifications, follow the rules of weightlifting competitions. This includes maintaining a continuous motion while lifting the barbell overhead, waiting for the judges’ commands before lowering the barbell, and lifting within their capabilities.
Common Mistakes That Lead to a Press Out
Here are the common mistakes that can lead to a press-out. Avoid them at all costs.
Incorrect Grip or Hand Positioning
If you grip the bar too wide or too narrow, or if your hands are not positioned correctly on the bar, you may not be able to maintain control of the weight throughout the lift. This can cause the bar to drift away from your body, making it difficult to complete the lift without a press-out.
Improper Bar Path
Another mistake that can lead to a press-out is an improper bar path. If the bar drifts away from your body during the lift, you may have to compensate by pressing the weight out to lockout. This can cause the elbows to bend slightly, resulting in a press-out. To avoid this, focus on keeping the bar close to your body throughout the lift and maintaining a straight bar path.
Insufficient Strength or Flexibility
Finally, insufficient strength or flexibility can also lead to a press-out. If you do not have the strength to lift the weight or the flexibility to get into the correct position, you may have to compensate by pressing the weight out to lockout.
This can cause the elbows to bend slightly, resulting in a press-out. To avoid this, focus on building strength and flexibility through targeted exercises and stretches.
Techniques for Avoiding a Press Out
If you wish to avoid a press-out, follow the following guidelines.
Proper Technique for the Clean and Jerk
To avoid a press-out in the clean and jerk, focus on your technique. Make sure your elbows are high and outside and your wrists are straight. As you catch the bar, keep your shoulders and hips in line, and avoid letting your chest collapse.
Use your legs to drive the bar up, and keep your arms straight until the bar reaches your hips. Then, quickly pull yourself under the bar and catch it with your elbows locked out.
Proper Technique for the Snatch
In the snatch, the key to avoiding a press-out is to keep the bar close to your body and use your legs to drive it up. As you pull the bar up, keep your shoulders over the bar and your elbows high. When you catch the bar, make sure your arms are straight, and your wrists are neutral. Then, quickly drop into a squat and catch the bar with your hips and knees fully extended.
To avoid a press-out in both lifts, it’s also important to work on your mobility and flexibility. Make sure you have adequate ROM (range of motion) in your shoulders, hips, and ankles. This will allow you to get into the proper positions and catch the bar with your elbows locked out.
In addition, make sure you’re using the appropriate weight for your skill level. If you’re struggling to maintain proper form with a certain weight, it means it’s simply too heavy for you. Focus on gradually increasing your strength and technique.
By focusing on proper technique, mobility, and appropriate weight selection, you can avoid a press-out and perform the clean and jerk and snatch safely and effectively.
Conclusion
In weightlifting, the press-out is a controversial topic that has caused many debates among lifters and judges. As we have seen, the press-out occurs when the lifter fails to lock out their elbows during the lift, resulting in the barbell being pushed upwards after the initial upward motion.
To avoid a press-out, it is important to practice proper technique and form during your lifts. This includes ensuring that your elbows are fully extended before the barbell reaches the top of the lift. Additionally, it is important to work on strengthening your triceps and shoulder muscles to prevent any unnecessary movement during the lift.
While some lifters and judges may have differing opinions on what constitutes a press-out, follow the rules and regulations set forth by your governing body. This will ensure that you are lifting safely and fairly while also avoiding any potential disqualifications or penalties.
Frequently Asked Questions
Here are some additional questions to further enlighten you.
What is a Press Out in weightlifting?
A press-out in weightlifting occurs when the lifter fails to lock out its arms in a smooth and continuous motion during the final phase of the lift. This results in a visible jerk or pauses in the movement, which is considered a technical fault and can lead to disqualification.
What causes a Press Out in weightlifting?
A press-out can be caused by a number of factors, including lack of strength, poor technique, or fatigue. A press-out can also be the result of trying to lift too heavy a weight, which can cause the lifter to lose control of the barbell.
How can you avoid a Press Out in weightlifting?
To avoid a press-out, focus on maintaining proper technique throughout the lift. This includes keeping the barbell close to your body, maintaining a strong and stable core, and locking out your arms in a smooth and continuous motion.
Additionally, it is important to train with proper form and technique, gradually increasing the weight as your strength and technique improve. Avoid attempting to lift weights that are too heavy, as this can increase the risk of a press-out and other technical fault.
Remember, in weightlifting, proper technique is key to achieving success and avoiding injury.
