A test to select potential weightlifters

These five simple tests were used by the Bulgarians to select top weightlifters for their country. Bulgaria was the top weightlifting country several years ago. The first test is the Standing Long Jump, sometimes known as the Standing Broad Jump. This measures an athlete's leg, hip and back power which is so important to a lifter. The coordination of these muscles is also similar to the lifting movements of the Snatch and the Clean and Jerk. The test is important because it measures something basic, namely explosiveness. You either have it or you don't in these muscle groups. The second test is the 50 yard dash. This measures many of the same things the long jump measures but there are differences. Therefore, both tests should be used. The work of the Bulgarians shows that good lifters do very well on both the standing long jump and the 50 yard dash, while not-so-good lifters may show up good on one but not the other. The third test is the pull-up; chinning the bar. While this would not seem to be a good test since the pulling is in a different direction than that of the Olympic lifts, it has been highly correlated with good lifting ability in Europe and is used to select lifters. It seems the main thing being tested is the strength of the traps; the trapezius muscle. Even though the arms bend in this exercise and the lats are used, the traps play both an active and a stabilizing part in pull-ups. This is probably the reason the test relates so well to successful Olympic lifting. See the illustrated warning for this test on the next page. The fourth test is to have the prospective lifter squat down with his feet shoulder width apart and see if he can sit straight with his feet flat on the floor, his rear end ahead of his heels. This tests ankle flexibility. It is a tremendous asset to a lifter to have flexible ankles from the beginning. All the pulling positions plus the bottom and jerking positions revolve around this joint. The fifth test, the only subjective one, is how does the athlete react in competitions that require concentration before attempting and are explosive in nature. These would be sports like wrestling, shot put, high jump, pole vault, javelin and gymnastics. Is he cool under pressure, or does he melt and fall apart? These tests are very inclusive. They can't pinpoint a future champion. They can tell whether an athlete would be a CANDIDATE to be a good lifter. The table shows scores for the 80th percentile. A score at this level or better would be indicative of a good prospect--a possible future champion.... Continued on the next page. Use the menu on the left.