Olympisk Vektløfting: Mitt 80 kg-støt

Jeg synes olympisk vektløfting, som består av de to løftene Støt (Clean & Jerk på engelsk) og Rykk (Snatch), er utrolig morsomt! Pga. manglende utstyr* har jeg dog ikke fått trent det noe særlig, men jeg har lekt meg litt med meget lette vekter. I dag tok jeg en tor på treningssenteret Condis Stovner for å trene litt ordentlig støt med skikkelig utstyr 🙂

* For å trene støt og rykk lønner det seg å ha en olympisk vektstang, en løfte-plattform og ‘bumper-plates’. Condis Stovner har samtlig. Normalt trener jeg på Condis Triaden, hvor de har alt utenom ‘bumper-plates’, som de venter på fra leverandør..

Idag arbeidet jeg meg opp til 80 kg i støt, her ser du video av løftet, egenvurdering følger under:

Først og fremst; dette er det tyngste jeg har løftet i støt, men det er ikke et maksløft, jeg føler at jeg kan løfte minst 10 kg til, selv med teknikken i denne videoen, men jeg tar det rolig da det er en relativt ny øvelse for meg.
Når det gjelder teknikken er det er par ting jeg ser som jeg tror jeg kan hente mye på å forbedre;

1: Første del av løftet, hvor knærne rettes ut for å bringe stange opp over kneét, er jeg fornøyd med tatt i betraktning det nivået jeg er på.

2: Jeg bringer aldri hofta skikkelig fram og hopper alt for tidlig. Ved å bruke setemuskulaturen bedre og som et resultat hoppe senere, vil jeg kunne skape MYE mer kraft. Jeg kan rett og slett også fokusere på å hoppe høyere, jeg kan hente mer kraft fra føttene enn jeg gjør her.

3: Som du ser på videoen, tar jeg tak i stanga ganske høyt oppe. Ved å droppe raskere ned til en dyp knebøy vil jeg ikke ha behov for å løfte/kaste stanga like høyt, og dermed kan jeg løfte betraktelig tyngre vekter. Så; jeg bør droppe mye raskere ned, og ta imot stanga lavere.

4: Ved å forbedre punktene ovenfor vil jeg kunne ta mye mer i frivending, men overstøtet gjenstår fortsatt. Her føler jeg dog også at jeg har mye å hente ved å rett og slett hoppe høyere, så høyt jeg kan. Videre kan jeg bringe føttene mye lenger fra hverandre i ‘ta-imot’ posisjonen, og derme få droppet lenger ned og som et resultat kreve mindre kraft i hoppet.

Utrolig morsom øvelse 😀

Les også: Lær Olympisk Vektløfting: Støt (Clean & Jerk).


  1. Det så kjempebra ut! Akkurat det du nevner i nr 3 synes jeg er litt vrient, det skal jeg jobbe mer med selv.

  2. Takk for det, Hilde!
    Øvelse gjør mester, spesielt i disse øvelsene.. Treningsmengden til de beste vektløfterne er jo bare sinnsyk..

  3. Ja, du er inne på viktige ting i punktene du nevner, men løftet er ikke så ille – så det her blir bra med hyppig teknisk innlæring fremover!
    Det viktigste punket er nok å få stanga i mer korrekt posisjon for «second pull». Nå er stanga litt for langt frem og dette du nevner med hoftene er jo også en del av dette.

  4. Takk for feedback Eirik. Tar nok en økt i uka med vektløfting nå (i ekplosiv underkropp økten), også er det muig jeg går over til mer fokus på det når jeg har nådd 430 kg-målet i styrkeløft 🙂

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