Lær Olympisk Vektløfting: Støt (Clean & Jerk):

Olympisk vektløfting er en idrett som går ut på å løfte en vektstang fra bakken og opp over hodet. Det er to øvelser; støt (clean and jerk på engelsk) og rykk (snatch). Mens styrkeidretten styrkeløft (powerlifting) stiller størst krav til absolutt styrke, stiller vektløfting større krav til eksplosiv styrke. Som en tredje styrkeidrett har vi strongman som i bunn og grunn stiller store krav til alle tre relevante komponenter; absolutt styrke, kondisjon og eksplosiv styrke.

Oppdatering 2016: Videoene i denne artikkelen er utdatert. Sjekk gjerne mine kurs, eller ta kontakt med meg for privat undervisning i olympisk vektløfting.

Her vil jeg gi en liten innføring i det som av de fleste regnes som den enkleste av de to øvelsene i olympisk vektløfting, nemlig støt.


Støt består i motsetning til rykk av to individuelle bevegelser, først har man frivending (clean på engelsk), også har man overstøt (jerk).

Selv om støt regnes som den enkleste av de to øvelsene, så er den meget teknisk komplisert, og krever en god grunnlegende styrke og bevegelighet før den kan utføres korrekt. Om man ønsker å bli god i olympisk vektløfting, anbefaler jeg å ta kontakt med en kvalifisert trener (de fleste personlige trenere har ikke peiling på olympisk vektløfting).

Når det er sagt, kan man fint lære det grunnlegende bak øvelsen på egenhånd, slik jeg selv har gjort. Her har jeg samlet et par fantastiske videoer fra meget dyktige vektløftingstrener Glenn Pendlay som gjør denne prosessen enklest mulig.

Videoene her tar i all hovedsak for seg den første delen av løftet – frivending, men når det er innlært skal det ikke mye til for å mestre overstøtet.

PS: merk at du kan velge HD-kvalitet (720p) på videoene! 🙂

Edit: Desember 2010;  Videoene er desverre blitt fjernet fra YouTube, men man finner de her nå: http://www.californiastrength.com/olwete.html


Om du vil lære mer om vektløfting, besøk Norges Vektløfterforbund sine nettsider på http://vektlofting.no

Her er to eksempler på hvordan det komplette løftet ser ut:


  1. Steike, Ruth er rå!

    Selv om jeg er styrkeløfter, synes jeg det er mye morsommere å se på vektløftere trene. Det er det tekniske som fascinerer meg, fatter ikke at de ikke knekker i to når de står med så mange kg over huet. Personlig skal jeg aldri mer prøve hverken rykk eller støt, jeg vil ikke provosere skulderen noe mer. Skal holde meg til frivendinger, og på onsdag skal jeg begynne å lære meg det skikkelig. Vi har to gamle vektløftere på Labben, så gleder meg til å få skikkelig coaching! 😀

  2. Hehe, ja! Hun har de Norske rekordene i begge løft og sammenlagt i 58, 63 og 69 kg klassene. 130 kg er rekorden hennes i Støt.

    Kan jeg komme en tur innom på onsdag eller? Se litt hvordan disse vektløfterne trener og hvordan det er på gymmet.. Har tanker om å melde meg inn på nyåret, og en målsetning om å kvalle til NM i løpet av 2011 🙂 Må dog se an hvordan det blir med reising først…

  3. Du må gjerne komme innom, jeg skal være der ca 16.30, senest 17 🙂

  4. Da kommer jeg innom ved 5-tida på onsdag 🙂

  5. Btw; Du har lenker til den gamle bloggen din i kommentarene..

  6. Ja, det hender innimellom. Jeg glemmer å logge meg av, også har jeg ikke sett ordentlig etter 😉

  7. Pingback: Fredarn.com » Blog Archive » Olympisk Vektløfting: Mitt 80 kg-støt

  8. Ang. videoene ovenfor: De er desverre blitt fjernet fra YouTube, men man finner de her nå: http://www.californiastrength.com/olwete.html

  9. Pingback: Fredarn.com » Blog Archive » Lær olympisk vektløfting: Rykk (Snatch)

  10. Pingback: Fredarn.com » Blog Archive » Produktanmeldelse: Olympic Lifting Techniques DVD av Glenn Pendlay

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